9 Causes Why You Cannot Sleep: The Solutions

Insomnia: Sleep Disorder > 9 Causes Why You Cannot Sleep: The Solutions

1. Coffee: Drink early, but not often.

Limit your caffeine intake to 250 milligrams a day (about 16 ounces of coffee), this amount would not cause you bedtime troubles.

It takes about six to eight hours for the caffeine to be cleared from your body, so put your cup of coffee down or drink your coffee eight hours before sleep.

2. Light: Keep away and turn off the lights.

Finish all your electronics activities and put them away one hour before bed and turn off the lights.

3. Biology: Change your perspective.

You do not have to tell yourself that you need to get to sleep when you awaken at night.

Shift your thoughts, turns to a relaxation technique like deep breathing.

Or, get up and do something, then go back to bed when you are sleepy again.

4. Alcohol: Control yourself.

Studies have shown that the effect of alcohol on sleep lingers even after it is out of your system.

The effect of alcohol on sleep is dose dependent, the more you drink, the worse your sleep would be.

Limit your sips or stop altogether.

5. Worry: Stop worrying.

According to a study conducted by Robert A. Emmons, Ph.D., of the University of California, Davis, found that people who write down five things that they were grateful for each day in a gratitude journal,

• Fell asleep faster

• Slept for longer periods of time

• And also woke up feeling more refreshed than those who did not use such a journal.

6. Age: Start your day early.

Most successful people and business leaders start their day early.

They use the early morning hours to work out, catch up on e-mails and read the newspaper before heading out of their office.

Early to bed and early to rise makes a man healthy, wealthy and wise.

7. Pain Or Discomfort: Support yourself.

When sleeping on your back, use a small pillow for your head and place another under your knees to take the pressure off your lower back.

When on your side, put a pillow between your knees and thighs.

If you have GERD

Raise the upper part of your body, including your with pillows, so you are not lying flat on your back.

If you are overweight, lose weight helps.

In studies of people who undergo had weight-loss surgery, losing weight helped their GERD condition.

8. Obstructive Sleep Apnea (OSA): Start dieting to lose weight.

About 65% of people who have OSA are overweight or obese.

This condition can contribute to or be a consequence of you putting extra pounds.

Slimming down may improves the symptoms and even cure your obstructed breathing.

Mild apnea occurs when you sleep lying on your back, you can solve this problem by sleeping on your side.

Snore occurrence

Even if you has not been snoring, check with your doctor when you experience unexplained and profound daytime sleepiness.

If you have OSA, you may need a continuous positive airway pressure (CPAP) machine.

This CPAP machine prevents the soft tissue in your throat from collapsing and stop you from breathing.

9. Restless Legs Syndrome (RLS): Get an RX for RLS.

While massages, relaxation exercises, regular workouts and elimination of caffeine and alcohol helps, your doctor may suggest one of several FDA approved drugs to treat RLS.

Or a prescribed medications that have been approved to treat other conditions such as Parkinson’s disease that also ease RLS symptoms.

Check your iron levels as anemia can also cause RLS.

Posted by: Mo Salle

Previous Article: 9 Causes Why You Cannot Sleep

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