New Delhi: Over the past couple of years many of us have struggled with sleep due to stress and other challenges amid the Covid-19 pandemic. As per a study published in Sleep Medicine in November 2021 where 22,330 adults from 13 countries were surveyed, one in three participants had clinical insomnia symptoms and nearly 20 per cent had the conditions for insomnia disorder. These figures are more than double of what they were pre-pandemic.
While increased dependency on gadgets after the pandemic has been seen to impact sleep patterns, psychological disorders like anxiety and depression among others also contribute to sleep problems. Most people require 7-8 hours of sleep per night. A good night's sleep is necessary for our mental well-being as it recharges and resets our minds for optimal functioning. The inability to sleep is a cause for worry as sleep deprivation affects our cognitive and emotional capabilities.
Experts say without proper sleep a person is more inclined to be tired, easily irritated, aggressive or unable to concentrate which affects their productivity and efficiency. If the sleep-related issues persist for days and are not addressed soon, it may lead to sleep disorders and can affect one's mental health. Below are the most common reasons why you may not be able to sleep at night:
Increased gadget use:Increased dependence on gadgets for entertainment or relaxation after the pandemic could be one of the culprits behind impaired sleep. Being on the phone during bedtime could be eating into your sleep. Blue light emitted from phones impairs the release of the sleep hormone 'melatonin'. Melatonin is produced about 2 hours before bedtime, and the brain links the blue light emitted from screens to daytime, affecting the sleep hormone's effects.
Less priority to sleep:Have you ever compromised on your sleep cause you had to juggle work, chores, socialising and other tasks on your plate? Sleep is often not prioritised by many and is taken for granted, especially by youngsters. Having an irregular sleep schedule or staying up late can affect getting a good night's sleep. In the long term, it can also seriously affect one's day to day activities at work or college among others. A regular sleep schedule is highly beneficial as it enables optimal functioning and reduces stress.
Age-related issues:Senior citizens may face trouble sleeping due to age-related illnesses such as Alzheimer's disease. Other causes may include pain due to chronic illnesses, insomnia or the need to urinate often. Some also find that it gets difficult to fall asleep as they age. Many individuals keep waking up throughout the night or way earlier in the morning as less time is spent in deep sleep. Due to frequent disruptions in sleep, older people may feel tired or sleep-deprived even if their total sleep time remains unchanged. Taking warm milk or avoiding caffeine before bedtime and not taking naps during the day can help improve sleep for the elderly.
Caffeine and alcohol:Increased caffeine or alcohol intake before bedtime is not advisable. It is recommended to not take caffeine six hours before bed as it can affect the duration and efficiency of sleep. Alcohol can also result in disintegrated sleep as consuming an excessive amount doesn't result in deep sleep that makes one feel refreshed in the morning. Alcohol consumption before bedtime also affects sleep by causing dehydration.
Mental health problems or Stress:Individuals suffering from mental health issues such as depression or anxiety can have a hard time falling asleep. They might sleep very little or sleep too much. Anxiety and sleep are also closely connected with each other. While anxiety can hinder sleep, one can also get anxious just worrying about not getting proper sleep.
Also read:5 ways to reduce stress at work