A lack of sleep can significantly affect your ability to maintain your regular activities. Insufficient sleep interferes with proper brain function. Your body needs to have a rest and “charge its battery”. If you can’t fall asleep regularly, it is important to find the underlying causes of your insomnia and the ways to cope with them. In this article, we gathered eight annoying reasons for insomnia you can manage.

1. Stress

If you are in a stressful situation, you probably will not be able to fall asleep as usual. Most people are trying to find the solution before going to bed and sometimes are become deep in thought. As a result, you may stay awake until morning. Try to switch your thoughts on something pleasant and calm. You can also try meditation and breathing techniques in order to relax your body and clear your mind.

2. Overeating

Many people can’t go to bed with an empty stomach that creates odd noises. However, late evening snacks should be minimal and light since the stomach work can interfere with your sleep. You can drink a cup of milk or eat fruit, vegetables, lean meat. These foods are quickly digested and will not cause heaviness in your belly. In addition, you should remember that the last eating should be performed at least two hours before going to bed.

3. Back or neck pain

Painful sensations in your back and neck can significantly affect your ability to fall asleep on time. Moreover, you should understand that any malfunction in your body has its out underlying causes. You can try physical therapy and painkillers in case of acute pain. However, it is better to visit a pain doctor to evaluate your condition and perform the proper treatment. 

4. Caffeine abuse

People who are fond of coffee or black tea may also suffer from insomnia because of caffeine abuse. Caffeine is a central nervous system stimulant that keeps you awake and even active. A cup of coffee in the morning will help you wake up but you shouldn’t drink coffee in the evening. If you want to relax with the cup of something warm, you can have herbal tea (especially peppermint that relaxes your muscles and helps you fall asleep) or a glass of milk.

5. Excessive light

If there are Christmas lights from the computer, TV, and other devices in your room, you will likely not fall asleep on time. You should know that light interferes with melatonin production. Melatonin is a hormone that is responsible for your sleep-wake cycle. If your brain perceives light as day, melatonin is not produced in the right amount. Thet’s why it is better to unplug all devices or to cover the light bulbs.

6. Smartphone addiction

As mentioned above, light prevents melatonin production. When you spend a few hours in bed with your beloved smartphone and social networks, your brain works actively and can’t switch to the night mode as fast as you want. If you want to fall asleep on time, put off your telephone at least an hour before going to bed. Some people advice to read a book but if you have problems with sleeping, this option may not suit you as you will still be active.

7. Uncomfortable mattress and/or pillow

It is important to understand that a comfortable bed is one of the most parts of good sleep. If your mattress is too soft or stiff, you may get back pain. Moreover, it may become almost impossible to cuddle and fall asleep. A comfortable pillow is also important because it should hold your heal and neck in the natural position. Otherwise, you may wake up with pain in neck and a lack of energy.

8. Background noises

Despite the fact that some people tend to easily fall asleep with audiobooks or music on, others may become angry because of every noise. If you think that you are in the second part of people, earplugs can become your one and only way out. Unfortunately, it may be quite difficult and costly to install sound insulation in the house. Moreover, if you rent a dwelling, your landlord may not allow you to change the appearance of the apartment.