Understanding the Cause of Sleepless Nights & How to Prevent Them

A lot of adults experience difficulties falling asleep at night, or even staying asleep until the morning – waking up often, feeling restless, or being a light sleeper in general. Sleepless nights can have a major impact on your physical and mental health, possibly resulting in frequent headaches and  impacting your concentration throughout the day.

On average, adults require around 8 hours of sleep a night to feel rested and refreshed. Signs of sleeping difficulties can be anything from irritability, daytime fatigue, waking up too early, or waking up frequently throughout the night. On top of that, you may experience dark circles under your eyes, and low energy day-to-day.

Cause of Sleepless Nights for Adults

Stimulation Before Bed

Stimulation can come in a multitude of forms, from video games, caffeine intake, utilising electronic devices such as your smartphone in bed (the blue light these devices emit can impact your natural sleep-wake cycle), even exercising later at night. Sorting out a bed time routine can assist you in decreasing stimulation before sleeping – instead, you can find new ways to relax, wind down, and let your brain rest in preparation for a full night’s sleep.

Lack of Exposure to Sunlight

While it’s easier for people to sleep while its darker, the link between light and sleepless nights goes much deeper than we generally realise. Natural sunlight can play a major role in regulating our hormones as well as our circadian rhythm, which is also known as our body’s internal clock that signals when to be alert and when it’s time to rest.

When seasons change, people can also experience seasonality effects, with days becoming shorter, nights becoming longer and so forth. With the increased use of artificial light throughout our daily lives, humans are beginning to develop circadian rhythm sleep-wake disorders – despite there yet to be a direct link, artificial light has major impacts on our productivity throughout the day and our concentration levels.

Daytime Sleeping

Sleeping during the day can have serious implications when it comes time to sleep at night – more so if you oversleep throughout the day. When sleeping in the day time, adults can often wake up feeling groggy and disoriented, and it can impact your ability to fall asleep in the evening – especially if you already have trouble sleeping or staying asleep. If you want to continue implementing naps during your days, power naps are recommended, more so if you experience new fatigue or unexpected sleepiness that’s hindering your ability to remain focused.

How to Prevent Sleepless Nights

Create a Relaxing Bedtime Routine

It is best to implement a calming routine before bed that can signal to your body that it’s time to wind down for the night. This could include activities such as reading a book, taking a warm bath, practicing relaxation exercises like deep breathing or meditation, or listening to soothing music or sleep sounds.

Manage Stress & Anxiety

Find healthy ways to cope with stress and anxiety throughout the day – despite this being easier said than done, it can work. This can include things such as journaling, talking to a friend or therapist about things that are weighing you down, or engaging in activities that help you relax and unwind. Practice stress management techniques to prevent worries from keeping you up at night – this is especially important if your stress is impacting your ability to sleep properly.

Limit Stimulants & Electronics Before Bed

As mentioned earlier, stimulation can be one of the main reasons for sleepless nights. Do your best to avoid consuming caffeine and nicotine in the hours leading up to bedtime, as they can interfere with your ability to fall asleep. Additionally, reduce exposure to screens (such as smartphones, computers, iPads, and TVs) before bed, as the blue light emitted can disrupt your body’s natural sleep-wake cycle.

Stay Active During the Day

Engage in regular physical activity where possible, but avoid vigorous exercise too close to bedtime, as it can energise your body a little too much and make it difficult to wind down (this plays into the stimulation before bed issue). Aim for at least 30 minutes of moderate exercise most days of the week, preferably earlier in the day – if you can, do this in the mornings, as it can boost your energy before work, helping you feel energised, refreshed, and ready for upcoming activities.

Elevate Your Sleep with Wenatex

Finding ways to better your sleep can feel overwhelming, and more like a chore. Make it easier with Wenatex, thanks to our range of sleep assisting products. Take a look at our European beds, Orthopedic mattress range and so much more. For general queries, information, or further assistance, give us a call on 1300 858 139 or reach out via email at enquiries@wenatex.com.au.