About 30% of people around the world suffer from chronic insomnia, and the number of people using sleeping pills increases with age and education. You may wonder why you are not getting enough sleep even after you have done all the things that can help you sleep. The problem may be in the little things you didn’t even think about.
Sometimes many adults have severe insomnia, which lasts for days or weeks. It usually happens as a result of stress or a traumatic event. But some have long-term (chronic) insomnia that lasts a month or more. Insomnia can be the underlying problem or it may be related to medications or other medical conditions.
We have tried to find the most hidden reasons that we do every day that prevent you from getting enough sleep.
1. Essential Oils
Indeed, some essential oils, such as lavender, may help us calm down, but what many people don’t know is that many of them do the opposite.
Citrus essential oils can keep you awake.
Also, if you’re the type of person who likes to spray essential oils directly onto their pillow, remember that some oils can cause chemical burns.
Your hormones can also be affected, so a disturbed sleep cycle can be attributed to a hormonal imbalance.
1. Synthetic Bedding
Bedding made of natural materials is cooler and provides better ventilation while sleeping.
It also absorbs moisture better. In contrast, synthetic bedding retains heat and will inevitably cause you to sweat at night
As a result, you end up tossing and turning all night and possibly suffering from the irritation caused by some synthetic fabrics.
If you prefer to sleep on your side, it is better to choose a flexible foam mattress to relieve the load on your shoulders and hips.
For those who sleep on their backs, it is better for them to choose firmer mattresses to keep the spine straight.
The same applies to people who sleep on the stomach.
Restless Leg Syndroma
Restless legs syndrome is a condition that causes an uncontrollable urge to move the legs, usually due to feelings of discomfort. It often occurs in the evening or at night when the affected person is sitting or lying down. Moving temporarily relieves the uncomfortable feeling.
Restless legs syndrome, also known as Willis-Ekbom disease, can begin at any age and generally worsens as you age. It can disrupt sleep, which interferes with daily activities.
One of the common causes is stress. Worrying about work, school, health, money, or family can keep your mind busy at night and make it difficult to fall asleep. Stressful or traumatic life events — such as the death or illness of a loved one, divorce or job loss — may also lead to insomnia.
Magnesium is an important nutrient for many biological bodily functions, including nerve and muscle function, so it’s often prescribed to people as a natural and preventative migraine treatment.
Magnesium deficiency is when the body does not get all the magnesium it needs for health.
Health problems linked to magnesium deficiency are rare, but if your magnesium levels are low long-term due to other health conditions like alcoholism or taking some medications, you may be at greater risk.
There are some tips that may help you increase the effectiveness of magnesium pills for sleep, including the following:
Make lifestyle modifications, such as reducing caffeine, setting a regular bedtime, and avoiding watching TV or the phone before bed.
Make sure you don’t get more than the recommended upper limit of 350 milligrams of magnesium per day.