Home Sleep Wellness 13 Reasons Why You Have Sleepless Nights

13 mins.

20 October 2022

13 Reasons Why You Have Sleepless Nights

Taylor Swift’s new album Midnight will in no doubt, take the world by storm. The album, according to Taylor, features stories of 13 sleepless nights scattered throughout her life. Like Taylor, we most probably have experienced sleepless nights before for several reasons, and while we don’t write songs around them, we try and find ways to cope through these nights. But what are the common reasons people have sleepless nights? How might we be able to cope through these struggles?

Reasons Why People Have Sleepless Nights

Stress

We all experience it; we all can’t avoid it. So do not worry, it is a familiar feeling for many. Stress is an evolutionary factor that helps us understand when a situation becomes difficult to handle. Unfortunately, when we develop maladaptive behaviour in response to stress, it can become an enemy that can undermine every aspect of our lives, especially sleep, keeping us awake for hours and hours and hours.

Caffeine Intake

Who doesn’t need coffee, right? Probably all of us do. It’s almost a fundamental part of our day-to-day. The aroma, texture, and flavour we get from it – it’s hard to avoid! But, it’s also one of the substances that have a significant impact on our sleep. Too much caffeine or drinking caffeine late in the afternoon can easily lead to difficulty falling asleep and to sleepless nights.

Late Dinners

It’s perfectly normal to look forward to a sumptuous dinner after a long day’s work. However, if you have a routine that generally causes you to eat dinner late (about one hour before bedtime), this could make it challenging for you to fall asleep. Digestion is a complex process that requires energy and may disturb when your body initiates sleep.

Watching TV

Or more like, falling asleep while watching TV! It is a top guilty pleasure and one of the activities we like to do after work. However, if you watch TV before falling asleep, it increases your exposure to blue light. This makes it tricky for your body to initiate rest because it blocks the production of melatonin, hence keeping you awake much longer.

Alcohol Consumption

It’s alright to drink alcohol in moderation, but we need to emphasize the distance between use and abuse, like with all substances. Consumption of alcohol before bed, even if in small amounts, can result to difficulty in falling asleep – causing a restless, sleepless night.

Rumination

The mind can be a huge enemy in terms of sleep. It’s perfectly fine to plan ahead, think of problems from time to time. However, when we have to solve problems, plan, think about options at night before falling asleep, the quality of our sleep is sacrificed and might cause us to stay awake for hours.

A broken heart

If you have ever been in love and experienced a love lost, you know how much it can hurt While breakups help us grow, experience emotions and feelings that we need to learn to process, it does cause sleepless nights. That ache in your heart can cause you to cry yourself to sleep, and hence have bad sleep quality.

Sugar

Sugar is no friend of the sandman. You know how we see in the movies that people eat ice cream, binge on sweets after a break up or a big argument with a partner/ special friend – well if that happened in real life, that person would probably lie awake on their bed. Consuming more sugar is linked to a more restless and disrupted sleep. As we know, sugar changes your brain chemistry, causing you to feel hyperactive and alert.

Endless scrolling

It is widespread – whether we need the news, to connect with our social network, to talk with someone on a messaging platform, we do this on our mobile phone and causes us to start scrolling through our feed mindlessly. This happens not only when we wake up in the morning but even in the middle of the night when we try to fall asleep. This can cause problems in falling asleep because firstly, phones emit blue light which we know blocks melatonin and keeps us awake longer. Secondly, most of the content on the internet are rich in emotional content – this can cause an unwanted arousal of feelings of anxiety, stress, sadness which will keep us from getting optimal rest.

Mental Health

Your mental health is one of the factors that mainly influence your sleep. According to a study done by Emma The Sleep Company in the UK, 22.2% of respondents claimed that their mental health affects their sleep. So if we are in a bad mental health state, it can lead to sleepless nights.

Nicotine consumption

Smoking before bedtime will cause you to have a hard time falling asleep. This is because nicotine disrupts our circadian rhythm which is our internal clock that regulates our sleep-wake patterns. On top of this, cigarette smoke contains carbon monoxide which reduces the amount of oxygen reaching your brain. And since your body is working harder to get enough oxygen, it makes it difficult for you to relax and fall asleep.

Cost of living

The increasing cost-of-living is one of the factors that have a strong negative impact on sleep. This is evident in the survey conducted in the UK in mid-September of 2022. It showed that 30% of people worry about the cost-of-living crisis which causes them to have sleepless nights.

Current economic climate

And last, it may not come as a surprise given the last two years, but the pandemic’s effect on the economy has left many with a hard time falling asleep. In fact, more than one out of 10 people blame the current economic climate as to why their sleep is negatively impacted.

How to Avoid Sleepless Nights

If you're nodding your head in exasperation at some of these reasons, let us reassure you - you're not alone. After all, most of us have trouble sleeping from time to time. The good news is that there's help for catching those Zs.

The key is to find a solution that works for you and your lifestyle. That might mean relaxing with some lavender oil or turning off the screens before bedtime. It might also mean treating your mattress like a piece of fine art (yes, really). But whatever it takes, know that there's someone here who can help you get some sleep

And don't worry! We've asked Emma’s sleep experts for their top 5 tips on how to get back to sleeping like a log:

  1. Avoid stressors. Stress, whether it’s from work or home, can be the biggest cause of sleepless nights. If you want to sleep soundly through the night, try taking a few minutes during your day to relax and unwind. Try meditation or yoga as an alternative to watching television or playing video games in bed.
  2. Reduce caffeine intake and other stimulants. Caffeine is a stimulant and will keep you awake at night as it also increases the circulation of adrenaline in the body, which can make it hard to fall asleep. Try to limit your intake of coffee, tea, energy drinks and chocolate at night, and if you are going to drink coffee after 3 p.m., try switching to decaffeinated.
  3. Adjust your sleeping habits. If you have trouble falling asleep at night, try adjusting the time you go to bed. If you go to bed too early, your body may not be ready to fall asleep. You can try crawling into your bed at a later time and see if that helps. If you have trouble staying asleep, try adjusting the amount of time in bed at night.
  4. Avoid eating too much and too late at night. Eating large meals before bedtime can cause heartburn and indigestion that will keep you awake throughout the night. It would be best not to eat any foods that might have an adverse effect on your stomach such as spicy foods or dairy products as these tend to cause gastrointestinal issues that may prevent you from sleeping well too!
  5. Avoid watching TV or using your laptop or mobile phone before bedtime. All of these devices emit blue light, which interferes with your body's production of melatonin—a hormone involved in helping regulate your sleep cycle. This means that even if you feel tired enough to go to bed early for a good night's rest, it may not happen because your body doesn't produce enough melatonin due to exposure to too much blue light from electronics!

With a little planning, our assistance, and following through, you can start falling asleep like a pro in no time. Maybe you’ll even get to sleep in for what feels like a 20-year dark night and wake-up feeling wide awake!

Never Lose Sleep with Sunrise by Emma

Losing sleep can put anyone on edge, but hopefully our tips here at Sunrise by Emma have saved you from shedding teardrops on your guitar! Here, we’ve got tons of articles related to sleep health and sleep wellness that are verified by Emma Sleep Experts to ensure that you get the best sleep every night. You can also head on over to Emma UK for quality sleep products that will leave you feeling refreshed each morning.

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Sleep Meditation: Secret to Better Sleep

Have you ever experienced trouble in falling asleep?  You close your eyes but your mind keeps spinning so you cannot fall asleep? Well, sometimes our minds just won’t stop bothering us – and that’s where meditation can help. To fall asleep, our body and mind need to calm down and relax. Sounds simple, right? However, many people find this utterly difficult to do. Meditation, as a relaxation technique, may help you to quiet your body and mind while enhancing inner peace and balance. This is especially useful when you start focusing on worrisome thoughts at night in bed a time when you are not as easily distracted by other things as during the day.

Sleep Meditation: Secret to Better Sleep

Have you ever experienced trouble in falling asleep?  You close your eyes but your mind keeps spinning so you cannot fall asleep? Well, sometimes our minds just won’t stop bothering us – and that’s where meditation can help. To fall asleep, our body and mind need to calm down and relax. Sounds simple, right? However, many people find this utterly difficult to do. Meditation, as a relaxation technique, may help you to quiet your body and mind while enhancing inner peace and balance. This is especially useful when you start focusing on worrisome thoughts at night in bed a time when you are not as easily distracted by other things as during the day.

The Role of Technology in Helping and Hurting Your Sleep

We’ve all heard claims of how technology has interfered with our ability to sleep well. Many say that the light from the screens hurt our ability to sleep quickly and deeply, while others say that the distraction that technology frequently creates hurts sleep quality. While some of these claims are true, simply saying that tech is bad for sleep is false! After all, technology encompasses so many different devices than the typical laptop or phone. Other technologies out there exist that are created to facilitate better sleep!

The Role of Technology in Helping and Hurting Your Sleep

We’ve all heard claims of how technology has interfered with our ability to sleep well. Many say that the light from the screens hurt our ability to sleep quickly and deeply, while others say that the distraction that technology frequently creates hurts sleep quality. While some of these claims are true, simply saying that tech is bad for sleep is false! After all, technology encompasses so many different devices than the typical laptop or phone. Other technologies out there exist that are created to facilitate better sleep!

5 tips to help your baby sleep better and safer

By now you know that babies have a crazy tendency of sleeping in various bizarre positions. Some might even seem funny, but it’s always better to ensure they sleep in positions where they are not just comfortable, but also safe. Since babies spend 70% of their time asleep, let’s look at simple precautions one can take as a parent to ensure safe sleep for your baby.

5 tips to help your baby sleep better and safer

By now you know that babies have a crazy tendency of sleeping in various bizarre positions. Some might even seem funny, but it’s always better to ensure they sleep in positions where they are not just comfortable, but also safe. Since babies spend 70% of their time asleep, let’s look at simple precautions one can take as a parent to ensure safe sleep for your baby.

What are the Symptoms of Sleep Deprivation?

Sleep plays an essential role in keeping our body and mind healthy and recharged. Without enough hours of sleep, you’ll start feeling the symptoms and effects of sleep deprivation. Sleep deprivation is a condition caused by inadequate quantity and quality of sleep. This condition is common among teens and adults. According to the National Health Service (NHS), teenagers (ages 13-18) need at least eight to 10 hours of sleep. Meanwhile, adults (ages 19-60 years) need six to nine hours of sleep per night. But various studies have revealed that around 33% of teens and 63% of adults in the UK are not getting enough sleep, which could lead to many health problems if not treated or resolved right. It’s important for people to realise how important sleep is for their physical and mental health. Treating sleep deprivation early on can help you live a healthier life and become more productive in the day. 

What are the Symptoms of Sleep Deprivation?

Sleep plays an essential role in keeping our body and mind healthy and recharged. Without enough hours of sleep, you’ll start feeling the symptoms and effects of sleep deprivation. Sleep deprivation is a condition caused by inadequate quantity and quality of sleep. This condition is common among teens and adults. According to the National Health Service (NHS), teenagers (ages 13-18) need at least eight to 10 hours of sleep. Meanwhile, adults (ages 19-60 years) need six to nine hours of sleep per night. But various studies have revealed that around 33% of teens and 63% of adults in the UK are not getting enough sleep, which could lead to many health problems if not treated or resolved right. It’s important for people to realise how important sleep is for their physical and mental health. Treating sleep deprivation early on can help you live a healthier life and become more productive in the day.