Science says, man is the only creature on earth that delays its sleep. There is no denying that an average human spends 1/3 of his life sleeping. But, delaying or avoiding sleep is only seen in humans.
Did you know that, more than 40% of Americans don’t get even a 7-hour sleep? Of course, many personal and surrounding factors have an involvement in an individual’s sleep patterns, but getting 9-hour sleep is very important for a healthy, fit, active, and risk-free life.
Side-effects of Sleep Deprivation:
If you or someone you know has a developed a habit of sleeping less, the following risk factors may surface –
- Confusion or trouble thinking
- Poor concentration
- Weak immune system
- Blood pressure irregularities
- Heart health complications
Symptoms of Sleeplessness:
The below pointers indicate that you are getting less than normal or required sleep in a 24-hour day cycle –
- Frequent yawning
- All-time sleepiness or laziness
- Never-ending tiresomeness
- Difficulty sleeping at night
- Feeling bad in the morning
- Poor focus or concertation/Lack of motivation
- Drastically increased or decreased hunger
Now that you know the side-effects and symptoms of lack of sleep and why you should avoid growing a habit of delaying your sleep, let’s move further to figure out those 30 reasons that severely disrupt your sleeping pattern –
Stress and depression are quite common these days, even among kids and teens. People find it difficult to sleep in an hour of stress. You just keep worrying and thinking, which yields nothing but sleeplessness.
2. Nasal Injuries & Allergies
Nose is a critical, sensory gland. When something is wrong with it, because of an injury or allergy, falling asleep comes out to be a hard-fought battle.
Sinuses are of different kinds – such as frontal, sphenoid, ethmoid, and maxillary – all pronouncing cumbrous intricacies in sleeping. You face a great deal of difficulty in breathing and sleeping when you have sinusitis – a sinus infection. It creates nasal congestion and discomfort around cheek, eyes, and forehead.
4. Blocked Nose/Cold/Flu/Cough
With the great disturbance in the global weather pattern, the season of cold and flu seems like it never goes away. Blocked nostril is one of the consequences of cold, cough and flu. And when you can’t breathe properly, how can you think of sleeping properly?
5. Gastrointestinal Problems
A simpler terminology for Gastrointestinal Conditions is – digestive disorder. Anyone can relate to this condition. One can’t really sleep if suffering from gastrointestinal pain or problem caused by over or less eating. It keeps you awake until the problem is calmed down.
6. Neurological Conditions
Neurological problems are best at keeping you awake. Be it Sleep Apnea, Narcolepsy, Sleepwalking, Sleep Terrors, or Bruxism, which in general is called Teeth Grinding, – each neurological condition has an adverse impact on your sleep patterns, which may complexify into a more critical condition.
7. Thyroid Disease
Thyroid hormones are responsible for a number of procedures in the body system. According to the medical science, thyroid disturbance can cause fatigue and sleeplessness, in addition to casting a negative effect on your metabolism and increasing the risk of hypothyroidism.
8. Restless Leg Syndrome
Restless Leg Syndrome is also a neurological disorder, in which a patient feels an uncomfortable and uncontrollable urge to move his legs. Sometimes, the restlessness spreads in the arms as well. Suffering from this condition, the patient feels repeated disturbances while sleeping.
9. Body Pain, Back Pain & Headache
Pain conditions are even worse. They don’t even let you fall asleep. There is an unsaid uneasiness when you are in pain.
At several occasions, pain conditions develop into stress, which may establish a habit of emotional eating, ultimately contributing in weight gain and obesity. Apparently, you will need to see a weight loss expert for weight management to ward off the chances of body pain due to obesity or weight gain.
When your body temperature crosses the 100.4 ºF mark, you medically and technically are suffering from fever. Sometimes, having that temperature causes no problem, but that does affect your sleeping routine.
11. Certain Medications
Certain medications, for example the prescription drug for the treatment of round worms, are known for taking your sleep away. That’s why it is crucial to discuss your condition and concern with the doctor before taking any drug by yourself.
12. Work Pressure/Office Hours
Practicing workaholism is good. It keeps you motivated. But, after a period of delaying your sleep repetitively because of work, sleeplessness or sleeping less becomes an unwanted, unhealthy habit.
Some teens and young adults are passionate about their studies. The zeal to do better than others often doesn’t let those kids sleep. And that’s when this passion gradually starts turning into a problem. There should be a balance between studying and life. Same goes for work and life.
The world is packed with crazy wanderers. When you travel, you at times have to compromise on your resting and sleeping hours. The thought “Yay, I am going to see a new place!” gives you Goosebumps and doesn’t let you sleep in a contentment of its kind.
One can’t sleep empty stomach. That’s your mind tapping knock knock and ordering you to go and have something. Sometimes, the hunger wakes you up in the middle of the night as well.
Yes, no eating and eating too much – both have a major contribution in your sleeping patterns. When you overdo your dinner, your digestive system has to work more than it does ordinarily. Overeating gets you sleeping early; however, it will shake and wake you up at night several times.
17. Afternoon Sleeping
Sleeping during the day time often disrupts your sleep at night. It is because you have already taken a good of sleep. A short afternoon nap refreshes you up. In case, the nap becomes a sound sleep, it can cause a major disturbance at night.
18. Radiation from Electronic Devices
Modern communication devices such as mobile phone, tablets, iPad, etc. produce dangerous radiation that causes irritation in your eyes. Noticeably, the social networking apps that you install on your gadgets also keep you engaged and wasting your time, multiplying the effect of the radiation on your eyes.
To keep away from that, you should avoid using your gadgets before sleeping. Simply, never use them when in bed.
Books are the best habit one can have. But, reading an interesting book can steal your on-pillow time, alongside weakening your vision.
20. Bedroom Temperature
According to Sleep Foundation, the ideal bedroom temperature is between 60º F and 67º F. Anything out of that range may cause interruptions in your sleep. It should neither be very warm or very cool. Cool to some degree can be okay, but warmer bedrooms are uneasy and difficult to sleep in.
21. Exercising Just Before Sleeping
Physical trainers substantiate that exercising helps bring your lifestyle, which also includes your sleeping pattern, on track. When you are regular on your workout routine, you tend to eat, work, and sleep in a well-composed manner.
However, exercising just (or one or two hours) before sleeping can hammer up this wide-accepted belief. Reason being is that, your body restores itself after exercising. Therefore, allow three to four hours after exercising before getting into bed.
22. Eating Just Before Sleeping
There should be a gap between eating and sleeping. Ideally, you should go for a walk after dinner. Doing so makes it easier for the body to metabolizes the food. So, if you sleep by 22.00 hours every night, then you should have your dinner latest by 20.00 hours.
23. Overloading Caffeine
Caffeine is known as sleep killer. People who stay up late take shelter in caffeinated beverages, such as tea, coffee, and carbonated drinks. If you do not want to stare at your bedroom’s ceiling at 1:00 AM, then probably you should not caffeinate yourself before sleeping.
Getting drunk makes you fall asleep easily, but it wakes you up later complaining headache and stomach upset. So, if you are too much into alcoholism, then it is time to limit it from a few pegs to a couple of pegs.
25. Happy Love Life
Pardon me for bringing up this positive factor! But yes, behavioural studies assert that when you are in a happy relationship, you require less sleep to get along. In short term, sleeping less doesn’t bother at all. But, it pulls up many complications over time.
26. Broken Relationships
Failed relationships kick away the rest and sleep from your life. You do not even feel like sleeping with a broken heart. Hours and days pass with getting a single hour of sleep. That complicates the situation for an individual going through a breakup.
Feelings like sadness, guilt, happiness, and confusion trouble your sleeping schedule to a greater extent every now and then. Psychologists suggest motivational speeches and books to those undergoing emotionally distressful conditions.
Alternatively, you can try developing a creative habit, such as learning to play a musical instrument, gardening, or maybe, yoga to circumvent such situations.
Smoking is bad for your health. Apart from cancer, anxiety, depression, and heart diseases, smoking affects your sleep has also been evidenced by the medical science at frequent intervals.
Regular smokers build sleep apnea because the muscles in the back of their throat gets damaged over a period of time. This condition decodes serious perturbations in their sleeping pattern. Insomnia is also a common health condition found in chain smokers.
Snoring doesn’t just irritate the people sleeping next to you. It is an even higher level of troublesomeness for you.
American Sleep Foundation records that as many as 90 million young Americans snore while sleeping.
If too much, it is rather a medical condition that has a connection with your sleeping cycle. Medical researchers have demonstrated that people who snore are more likely to develop Obstructive Sleep Apnea.
Sleeping is about feeling comfortable. In a polluted environment, where the level of particulate matters (PMs) is high in the environment, you may not feel comfortable sleeping.
Studies hint that Indoor Air Quality is getting worse with every passing day. So, it is advisable to have a good quality pollution control equipment installed at your home, specifically in your bedroom, to ensure a good night’s sleep.
Related Read: Sleep Helps in Weight Loss! Here’s How
There you have it. If you can suggest another factor that troubles sleeping habits of people, do drop it in the comments section.