What You Should Know About Difficulty Sleeping
Sleep difficulty is when you have trouble sleeping at night. It may be hard for you to fall asleep, or you may wake up several times throughout the night.
Sleep difficulty may affect your physical and mental health. Lack of sleep may also cause you to have frequent headaches or trouble concentrating.
Most people experience difficulty sleeping at some point in their lives. Some people may feel refreshed after only 6 or 7 hours of sleep. However, most adults need about 8 hours of sleep every night to feel rested.
What causes sleeping difficulties in adults?
There are many possible reasons for sleeplessness, including your sleeping habits, lifestyle choices, and medical conditions. Some causes are minor and may improve with self-care, while others may require you to seek medical attention.
Causes of sleeplessness may include:
aging
too much stimulation before bedtime (such as watching television, playing video games, or exercising)
consuming too much caffeine
noise disturbances
an uncomfortable bedroom,
feeling excited
sleeping too much during the day
lack of exposure to sunlight
frequent urination
physical pain
jet lag
some prescription medications
For many people, stress, worry, depression, or work schedules may also affect their sleep.
For others, sleep issues are due to a sleep disorder. These can include:
What causes sleeping difficulties in infants?
Sleeplessness may also occur in infants. It's normal for newborns to wake up several times throughout the night. However, between the ages of 3 and 6 months, babies need fewer night feeds and may sleep for 5 to 8 hours.
If an older infant is showing signs of sleeplessness, it may be a sign that they're teething, sick, hungry, or bothered by gas or digestive problems.
How are sleeping disorders diagnosed?
See a doctor if your sleeping difficulties are ongoing and affecting your quality of life. They'll try to find the underlying cause of your sleeplessness by conducting a physical examination and asking questions about your sleep patterns.
You can connect to a physician in your area using the Healthline FindCare tool.
During your appointment, be sure to tell your doctor about any prescription medications, over-the-counter products, and herbal supplements you take. Some medications and supplements cause overstimulation and can disrupt your sleep if taken too close to bedtime.
Also mention if you're experiencing other problems, such as depression, anxiety, or chronic pain. These factors may also affect your ability to sleep.
To determine the cause of sleeplessness, your doctor may recommend that you keep a sleep diary.
Record your entire day's activities and sleep habits. For example:
the time you went to bed
the time you woke up
the amount of food and the drinks you consumed
your mood
any medications you took
your activity level
your quality of sleep
Keeping a sleep record helps your doctor pinpoint habits that may trigger sleep issues.
If your doctor suspects you have sleep apnea, restless legs syndrome, or another sleep disorder, they may schedule a sleep study test. For this test, you'll spend the night in a hospital or sleep center.
A sleep specialist will observe you throughout the night. They may monitor your:
blood pressure,
heart rate,
breathing,
oxygen level,
brain waves
What are the treatment options for difficulty sleeping?
Lifestyle changes
Treatment for sleeplessness depends on its cause. In some cases, at-home remedies or simple lifestyle changes can improve the quality of your sleep. You may want to avoid caffeine and alcohol for at least a few hours before bed.
Limit any daytime napping to 30 minutes or none at all if possible.
Keep your bedroom dark and cool.
Avoid stimulating activities before bedtime.
Allow 7 to 8 hours for sleep each night.
Listen to soothing music.
Take a hot bath before bedtime.
Keep a regular sleep schedule.
Sleeping aids
You may also purchase some sleep aids without a prescription. However, sleep aids can cause daytime drowsiness if you don't get a full 7 or 8 hours of sleep. Also, don't use these products on a daily basis, as it may lead to dependency.
Remember to always read the directions closely and take the medication as directed.
Treating the underlying condition
If a medical condition or sleep disorder is causing your problems, you'll need treatment for the underlying condition.
For example, if your sleep is affected by anxiety disorder or depression, your doctor may prescribe an anti-anxiety or antidepressant medication to help you cope with worry, stress, and feelings of hopelessness.
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