Do you feel exhausted all day? Are you getting enough sleep? Studies show that more than one-third of the American adult population is unable to get 7 hours of sleep regularly. If you are having difficulty in sleeping or staying asleep, it is something you should pay attention to. After all, sleep is necessary for our body to regulate normal essential activities.

Unfortunately with our current lifestyle pattern, it is difficult unable to attain proper hours of sleep everyday. For some for us, it is difficult for us to fall asleep on time, even when we are really tired leading to exhaustion the next day.

But why is it that we aren’t able to sleep properly or maintain a proper sleep schedule?

1. Heavy exercise at night

A light stroll around your backyard before you sleep is good for your bodily function. However, if you complete a heavy exercise regime just before you go to sleep, it can disrupt your sleep pattern.

When we fall asleep, our heartbeat and body temperature drop naturally to ease us into a peaceful slumber. However, exercise stimulates both these functions, making us stay awake for a long time.

Instead of heavy exercises, next time try a casual walk in your garden, a short meditation session, or even a light swim to ensure you get peaceful sleep at night.

2. Drinking alcoholic beverages before sleep

Indulging in alcoholic beverages just before bedtime can also impair your sleep. Although alcohol gives you a relaxed sensation, the sleep that comes after is not of the same nature.

In fact, alcohol interferes with your sleep on the REM sleep cycle which include deep sleep stage. That is why you may have a headache and feel unrefreshed when you wake up after a night of drinking.

3. Maintaining room temperature

Our body needs to cool slightly to make sure we have a refreshing sleep and the ideal temperature for sleeping is 15.6 – 19.4 degrees Fahrenheit. However, most of us are unable to maintain that temperature either in lieu of cutting energy costs or not having the required resources.

On the other hand, a cold room will cause you to wake up shivering. Adjust your room temperature accordingly or adjust your bedroom attire according to the temperature.

4. Stress and anxiety

Stress and worry is another thing that can keep us awake at night. For most people, it is difficult because they focus more on the negative aspects rather the positive ones. These types of negative emotions is harmful not only for your sleep but for your mental health as well.

5. Caffeine intake

Avoid a having a cup of coffee before sleeping to ensure that you sleep on time.

But what about the coffee you drank during your lunch?

According to doctors, the half-life of caffeine is 5 to 6 hours i.e., it takes 5 to 6 hours for our body to eliminate half of the caffeine we intake.

So the amount of coffee we ingest during the day may influence our alertness during the night. As a result, the lingering caffeine in your system makes you active and alert when you are supposed to be asleep.

Although the effects of caffeine can vary according to your age, tolerance, and dosage, it is necessary to minimize the intake to less than 400 mg per day. Furthermore, caffeine intake should be completely avoided after lunchtime to ensure a good night’s sleep.

6. Sharing your bed

Scientifically speaking, sharing a bed with someone can actually disrupt your sleep. This is because the snoring and body motion of your partner (or even your pet) can disturb you while you are sleeping.

To avoid this problem you can try using ear plugs when sleeping.

7. Light sensitivity

Light exposure can also impair sleep. For some, even a very small light source can make them wake up.

For people who work at night and need to sleep during the day, it is even more essential to block out all the light sources before going to sleep.

One way to do this is to use blinds that completely cover your windows. You can also use a eye mask to block all possible incoming light.

8. Eating wrong

Do you have a habit of grabbing a bite or two of your favorite snack before going to bed? Chances are those fats and proteins right before your bedtime are sending your digestive system into overdrive making it harder to fall asleep and even cause heartburn.

However, sometimes hunger can also wake us up from our slumber or keep us from falling asleep. When this happens opt for low fat and low protein snacks such as cereal with milk, or fruits.

9. Medication

Some over-the-counter medication, such as Excedrin and Midol contains caffeine which might impact your ability to fall asleep. Some blood pressure medication, decongestants, steroids, and asthma medication can also disrupt sleep cycles and cause daytime drowsiness.

Some antidepressant medication have properties that might make you alert at all times, even when you should be asleep. Talk to your doctor if you feel your medicine is disturbing your sleep cycles.

Sometimes, the time you are taking your medicine might also impact your sleep schedule. Your doctor will be able to come up with an alternative solution for this problem.

10. TVs, phones and other gadgets

We all love binge watching our favorite TV shows, however, continuous exposure to blue light from our TVs and phones can make your brain think it is still daytime.

As a result, Melatonin, a chemical substance that induces the sleep state through brain signals, is not produced as strongly as it should.

Turn off all your electronics one hour before your bedtime. For entertainment before bed, read a book or listen to relaxing music instead.

Are you facing sleep-related problems lately?

Swacon International Hospital specializes in all types of sleep care treatment. Our trained medical professionals and top quality equipment make us the first choice for treating any kind of sleep disorders that might be affecting you, including Obstructive Sleep Apnea or Insomnia.

To book an appointment, please call us at +977-1-4478105 or email us at

Health for All