Have you ever found that you can’t fall asleep when you have an important task early in the morning even though you went to bed earlier than your normal sleeping time? I call this phenomenon “latent alertness” when you are trying your best to sleep but thinking about the task ahead and wondering if your alarm will go off and be able to wake you up or not. Although you are lying down with lights out and physically at rest, your mind is alert and a tad worried which is why you can’t fall asleep or end up waking two hours before the alarm.
Some people can’t sleep well for other reasons. The most common is being on our smartphones, laptops or television screens. This gadget emitted light nulls the effect of sunset on our bodies and we stay awake well into the night in response to a hormonal reaction. Melatonin is a hormone produced in response to darkness that regulates our circadian rhythm or intrinsic body clock and night-day cycle. Being exposed to light delays melatonin production and throws off our circadian rhythm.
Other reasons could be consuming caffeine closer to bedtime, feeling anxious about something, an afternoon siesta or jet lag that causes temporary insomnia. Long term insomnia may be due to sleep disorders or other medical conditions. Doctors say that lack of sleep or a poor quality of sleep over a long period of time can reduce your immunity and pose health risks such as obesity, diabetes, heart and cardiovascular disease. While long term sleep issues must be treated by a doctor, short term and non-medical sleeplessness can be corrected by changing our habits.
Avoiding blue light emitting gadgets, caffeine, large meals, alcohol and exercise close to bedtime will help you sleep well.
Too many of us are guilty of staying up late on weekends and having different wake up times on the weekend and weekdays. Experts recommend going to bed and waking up the same time each day.
Having a night time routine before sleeping aids in getting a good night’s rest too. Do something that relaxes you such as listening to soothing music, meditating or journaling. Reading a book works like magic for me. Find something that works for you and regain your lost sleep!
