{"id":1389,"date":"2018-04-23T09:32:50","date_gmt":"2018-04-23T09:32:50","guid":{"rendered":"http:\/\/besthealth.guide\/?p=1389"},"modified":"2021-10-11T02:09:34","modified_gmt":"2021-10-11T02:09:34","slug":"11-freaky-insomnia-causes-no-one-speaks-about","status":"publish","type":"post","link":"https:\/\/besthealth.guide\/11-freaky-insomnia-causes-no-one-speaks-about\/","title":{"rendered":"11 Freaky Insomnia Causes No One Speaks About"},"content":{"rendered":"

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The lack of sleep can put a lot of stress on both you and your mind. Not only does it affect your normal everyday responsibilities, but it can take a toll on your bodily functions as well. However, if you\u2019re already experiencing difficulty falling asleep, staying asleep, or waking up too early in the morning, you might already have insomnia.<\/p>\n

Insomnia is a sleep disorder that can be caused by stress, poor sleeping habits, or having a strenuous schedule. Most people underestimate the negative effects that insomnia can do to the body, reasoning that they probably need more exercise or healthy eating habits. However, any doctor will tell you that if you don\u2019t get enough sleep, exercise and good eating habits are pointless.<\/p>\n

If you\u2019ve been experiencing sleeplessness nights for two to three weeks, it might be time to identify what may be causing your insomnia. Here are 11 to start you off.<\/p>\n

1. You go to bed too early<\/h3>\n

You probably think that going to bed early is a good thing. A lot of people try to share their hacks and tricks online on how to beat the clock and sleep an hour earlier. However, ninety percent of insomniacs<\/a> are actually guilty of going to bed too soon.<\/p>\n

Staying up late signals your body that you need more sleep. This is why we tend to get really sleepy when we\u2019re still up by our usual bedtime. You can thank your homeostatic system for that.<\/p>\n

While it sounds counterintuitive, sleep doctors actually have the formula to calculate the best time for you to sleep based on, surprisingly, what time you wake up. You start with your wakeup time, counting backward of around 6 to 7 hours. For example; if your usual wakeup time is 7:15 AM, your bedtime should be around midnight or 1:00 AM.<\/p>\n

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2. You have a different bedtime schedule on the weekends<\/h3>\n

Your body runs on consistency. In fact, it needs this consistency to be able to operate smoothly. So when you go against your usual bedtime to go out for drinks with your friends on the weekend, it could cause dysfunction and ultimately \u2014 health problems.<\/p>\n

It\u2019s the same with sleeping in and waking up late. Most people try to compensate for their lost sleep on weekdays over the weekend. If you do, don\u2019t expect any sleep on Sunday on your weekday bedtime schedule. These irregularities can actually disturb your sleep cycle and cause long term damage.<\/p>\n

Sleep doctors call this phenomenon \u201csocial jet lag,\u201d as you are forcing your body to go back and forth between two different timezones per week. This can disturb your biological cycle and cause potential health risks. This can cause anxiety<\/a>, stress, headaches, grogginess, crankiness, and even depression. Not only that, but it also makes you incredibly lazy.<\/p>\n

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\"\"3. You go to the bathroom too much<\/h3>\n

Constant urination<\/a> is one of the main reasons people experience insomnia. Getting roused out of bed can cause the brain to become active, making your body restless. This is why you typically can\u2019t fall back asleep by the time you\u2019re back in bed.<\/p>\n

While there\u2019s nothing wrong with going to the bathroom to relieve yourself, frequent urination can actually be signs of a urinary tract infection (UTI), a bladder infection, or enlargement of the prostate. These infections cause frequent burning sensations which urge you to urinate throughout the evening. Similarly, this can also be a symptom of diabetes or possible heart failure.<\/p>\n

However, drinking too many fluids before bed could also be the culprit. The body can go six to eight hours between peeing. So getting up once or twice to pee at night is perfectly normal. You can limit your fluid intake two to three hours before going to bed to avoid this.<\/p>\n

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4. You watch the clock<\/h3>\n

According to sleep doctors, the worst possible thing you can do when you can\u2019t fall asleep is to look at the clock. Watching time go by can cause anxiety as you are witnessing in real-time how many hours you have left before you wake up. This makes you feel alert, resulting in internal pressure to go to sleep already.<\/p>\n

However, this can also create a surge of adrenaline<\/a>, which is the opposite of your desired effect. Similarly, your hormones will begin to act up, bringing up different feelings of distress. This can strain both your body and mind, leaving you feeling tired and stressed out in the morning. If this happens to you often, it might be time to declutter.<\/p>\n

Moving or removing clocks from your line of vision might help to alleviate anxious feelings. Consider putting your phone or other devices away as well to avoid checking the time.<\/p>\n

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5. You believe you need eight hours of sleep<\/h3>\n

Contrary to popular belief, getting eight hours of sleep isn\u2019t a uniform requirement. According to sleep doctors, adults have different sleep requirements. Eight hours is the recommended amount, but it doesn\u2019t need to be strictly adhered to.<\/p>\n

So how much sleep do you really need every night? Some people require nine hours of sleep but feel lazy later on. Others require six hours of sleep but end up worrying that it isn\u2019t enough. Ultimately, everyone has different sleep requirements and needs \u2014 read: different amounts of sleep.<\/p>\n

Differences in sleep requirements are an effect of your genetic disposition, lifestyle, levels of activity, and health. These requirements also change as you grow older and go through different stages in life.<\/p>\n

One way to assess is to notice feelings of extreme drowsiness<\/a> in the morning. If you wake up with no alarm clock and don\u2019t feel tired, you\u2019re probably getting the right amount of sleep.<\/p>\n

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6. You use your devices in bed<\/h3>\n

If you\u2019re guilty of scrolling through Instagram or open Netflix to catch the latest season of your favorite show when you should be asleep, your device might be causing more harm than good. According to sleep doctors, not all electronics before bed are bad. Some find it relaxing to watch some television before dozing off.<\/p>\n

However, activities that are interactive \u2014 answering emails, tweeting, texting, scrolling through the news feed, playing games \u2014 prevent the brain from resting. Keeping your brain active for too long can strain it and affect your body. According to researchers: the higher the use of devices before bed, the higher the risk of sleeplessness.<\/p>\n

Also, using your devices in bed exposes you to unhealthy amounts of blue light. When your retina is exposed to blue light, the normal production of the sleep hormone, melatonin<\/a>, shuts down. This can impair your sleeping habits and leave you feeling extremely drained in the morning.<\/p>\n

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7. You have restless leg syndrome (RLS)<\/h3>\n

If you find your anxiety manifesting through your body, particularly in your legs, then you might have restless leg syndrome. Restless leg syndrome (RLS) is characterized by the unpleasant urge to move your legs or walk around. It is considered a condition that is an effect of sleep disorders such as insomnia.<\/p>\n

Symptoms usually appear late at night or even when you\u2019re already resting. While this can be medically treated, those who suffer from RLS still have a hard time sleeping according to researchers. This is because medication for RLS fails to target glutamate, the compound responsible for keeping you awake. Luckily, there are natural ways to combat RLS.<\/p>\n

Exercising regularly can ease your muscles<\/a>\u2019 needs for stimulation and boost circulation. Going for walks during your lunch break can also help. Starting and ending your day by stretching your legs is also known to ease RLS. If symptoms persist, consult with a doctor.<\/p>\n

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8. Your toothpaste is too minty<\/h3>\n

Believe it or not, your standard minty toothpaste<\/a> could be causing sleepless nights for you. The fresh scent of peppermint is known to be stimulant that can keep the brain active and awake. Peppermint scents are usually used by travelers to stay alert while on trips. Researchers find that getting just a whiff of peppermint periodically can increase alertness, reduce fatigue, and reenergize the system.<\/p>\n

Homeopathic experts advise not to take any late at night as it can keep you awake, and when used over a long period of time, interfere with sleep patterns. Aside from that, strong scents in your bedroom can also affect your sleeping habits. You might want to remove any essential oils as well from your sleep space.<\/p>\n

While you definitely shouldn\u2019t opt out of brushing your teeth before bed, consider alternative flavors for your toothpaste. Flavors like bubblegum or strawberry don\u2019t affect the brain like peppermint.<\/p>\n

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9. You take your vitamins before bed<\/h3>\n

Vitamins<\/a> are usually used as supplemental alternatives to induce sleep. However, this actually has the opposite effect. Multivitamins are known as supplements for a healthy diet and regular exercise. However, they are also notorious for disrupting sleep patterns.<\/p>\n

Vitamins are synthetic substances that are best absorbed by your body when they are paired with food. Vitamins also supply energy and additional nutrients to your system, which is why there are best taken in the morning after breakfast. It is generally recommended by all doctors to always take your vitamins in the morning.<\/p>\n

Some people who forget to take their vitamins in their morning try to compensate by taking these in the evening. However, it is important to understand that vitamins have certain effects on the body and cannot be taken at any time of the day. If your vitamins have vitamin B12, it is especially important to take it early morning or early afternoon.<\/p>\n

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10. You\u2019ve had the same pillows for years<\/h3>\n

If you haven\u2019t replaced or cleaned your pillows lately, you might be hosting an army of dust mites already. Dust mites are considered irritating allergens<\/a>. These can trigger extreme reactions and contribute to nightly allergy attacks, which can cause sleeplessness.<\/p>\n

Studies have shown that those with allergies are most likely to suffer from insomnia than those who don\u2019t. This is mainly due to the nature of allergy attacks which prevent consistent sleep patterns. Keeping your bed clean and free from allergens can contribute to the alleviation of nightly allergic reactions. Washing your pillow regularly can help in lessening the exposure of the nasal tract to allergens.<\/p>\n

Also, consider replacing your pillows and sheets once every year. This is to help avoid irritation for your body overall. Skin irritation can also contribute to sleeplessness and cause restless episodes. You can also buy an anti-allergen pillow that can be washed relatively cheap online.<\/p>\n

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11. Consuming a large meal<\/h3>\n

Immediately going to bed after eating can cause digestive problems because your body\u2019s systems should be resting. When you eat, your metabolism is thrust into action, which makes it difficult to fall asleep. Other than that, your system cannot digest properly when lying down which can make it uncomfortable for you to sleep.<\/p>\n

Eating late can increase the chances of mental exhaustion. This is because eating can cause drowsiness and make you groggy. Some people prefer eating before sleeping for this exact reason. However, this may cause severe health risks later on that could damage your digestive system.<\/p>\n

According to dieticians, your last big meal should be taken at least two to three hours before your usual bedtime. If you are still awake four to five hours after your big meal, it is permissible to have a small snack before you go to sleep. Also, avoid beverages that can disrupt sleep like alcohol and caffeine<\/a>.<\/p>\n\r\n

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