Do you often wake up in the morning and feel like you could just go straight back to sleep? A selection of patients attending a primary care clinic in Nigeria were surveyed on their sleep activities. Among those asked, 25% had insomnia, 50% awoke early and overall sleep quality was poor, suggesting more attention should be directed at sleep issues in Nigeria. Could your problems be solved by adapting your lifestyle? Take a look at some of the reasons for sleeping troubles.

Lack of Activity

Although you may be on the go all day at work, you may still have trouble getting to sleep at night. You might sit at a desk all day or drive frequently, therefore you may not be getting as much exercise as you think. Research conducted on older participants who were not physically active showed that 20-30 minutes of exercise per day improved their ability to fall asleep and they also slept for longer than usual. Exercising in the late afternoon or evening is likely to be more effective than activity in the morning when combating sleep issues.

Poor Nutrition

You feel frequently sluggish if your diet is particularly unhealthy leading to sleep problems. Some may find they are tired in the middle of the day and do not sleep well at night due to taking naps. Others may feel like they cannot get to sleep due to things consumed during the day like caffeine. Thankfully, there are nutrients you can consume to help combat sleep problems. Magnesium acts as a muscle relaxant making it easier to drift off to sleep. It has also been linked to boosting brain function so you may want to try a supplement before bed alongside a more balanced diet.

Stress

Stress can keep you awake at night, even if you are not consciously aware of any stressors. You may have a high-stress job or are worried about your family life which could be affecting the quality and amount of sleep you get each night. A Stress and Anxiety Disorders survey conducted in the United States showed that 54 percent of participants who had trouble sleeping due to stress became consequently stressed about their inability to sleep. Relaxation techniques and addressing the issues causing your stress may help you sleep better at night.

 

Trouble sleeping could be solved by making some simple lifestyle changes like those above. However, if you still have issues dropping off, staying asleep or feeling tired even though you have had a full eight hours, there may be an underlying health problem. Discuss this with your doctor to ensure that you are healthy and well-rested.

***Jess Walter is a freelance writer and mother. She loves the freedom that comes with freelance life and the additional time it means she gets to spend with her family and pets.

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