There may be many physical and psychological reasons behind the condition of not being able to sleep at night or waking up frequently:
1. Stress and Anxiety
The most important cause of insomnia is disturbing thoughts. Work-related problems, family difficulties or anxiety about the future force the brain to stay awake all the time.
2. Phone and laptop use (Blue Light Exposure)
Using the phone just before going to bed can disrupt sleep. The blue light from the mobile screen prevents the production of the hormone ‘Melatonin’, which helps with sleep.
3. Excessive use of caffeine
Caffeine, which is contained in tea and coffee, is a stimulant. Drinking caffeinated drinks after evening stimulates the brain and delays sleep.
4. Irregular sleep schedule
Going to bed and waking up at different times every day can affect the body’s natural sleep cycle (Circadian Rhythm). Taking long naps during the day can also affect nighttime sleep.
5. Physical disorders
Physical problems such as persistent back pain, joint pain, shortness of breath, snoring (Sleep Apnea), and frequent urination can interfere with deep sleep.
6. Diet
Eating too much food late at night and eating spicy foods can cause heartburn and indigestion. This can significantly affect sleep.
3 tips for getting a good night’s sleep:
Digital detox: Avoid phones and TV an hour before bed.
Relaxation: Taking a warm bath or reading a book before bed can calm the mind.
Drink milk: Drinking a glass of warm milk at night (which contains tryptophan) can help you get to sleep.