Sleep Deprivation: What is causing your poor sleep?

We all know what it feels like when you don’t get a good night’s sleep. Dragging throughout the day, the extra cup of coffee, struggling to pay attention or perform at work, etc. But what about when this occasional disturbance becomes an almost torturous nightly occurrence?

Sleep is incredibly important to how we function in our day-to-day lives and in regulating our body’s many processes. Many don’t get enough sleep and others could sleep for hours and still wake up feeling exhausted. While this is very common in our society, common does not mean normal and it also does not mean optimal.

So what are some of the causes of poor sleep?

1. Lack of natural sunlight during the day which can cause your circadian clock to change from it’s natural rhythm; this also apples it blue light from our devices at night. Blue light at night can
   disrupt your melatonin stores and can trigger “wake” cycles at night
   making it harder to fall asleep. Napping too long or too frequently throughout the day can also trigger this. If you sleep too much during the day, your sleep cycle can be offset.
2. Lack of exercise or movement during the day. This can actually cause you to feel more fatigued or lethargic during the day and result in trouble sleeping at night. This movement doesn’t need to be higher than moderate intensity, especially if you are already feeling fatigued. Low intensity movement such as walking is a great place to start. Exercise can help to reset your biological clock and there have been multiple studies which correlate regular exercise and movement with better sleep and, conversely, lack of exercise with insomnia.
3. Eating food too close to when you go to bed. Depending on the food, eating late at night can interfere with sleep. Sugary or caffeinated foods and drinks can lead to increased wakefulness. Certain foods can cause acid reflux, especially when you lay down, which can keep you awake at night. Generally a light snack, especially if it is protein based, is not problematic but it is important to be mindful of eating too close to when you would like to go to bed
4. Magnesium deficiency. This is a common underlying problem that causes restless sleep and waking throughout the night since low magnesium levels are associated with insomnia. Eating foods high in magnesium in your diet can help increase your magnesium levels as well as supplementation. Some foods higher in magnesium include: pumpkin seeds, almonds, spinach, salmon, halibut, avocados, and dark chocolate.
5. Anxiety and stress. These are a very common culprit in regards to poor sleep. This includes the anxious thoughts, list making, planning the next day out in your mind trying to avoid any bad scenarios, replaying things that went wrong that day, worrying over family, friends, finances, career, etc. In can result in a never-ending cycle of being fatigued and not at our best throughout the day and then worrying over it that night. Anxiety and stress can also trigger the release cortisol and adrenaline hormones, which can cause us to become alert and active, making it harder to fall asleep. While we may never live a stress or worry-free life, there are ways to manage this so it doesn’t have such a significant impact on your sleep.

If you aren’t sleeping well or not feeling energized without needing 4+ cups of coffee to get your through the day; you need to address it. When you get an optimal sleep and wake up with optimal energy, you are able to perform better at your job and be the best version of yourself for you, your goals, and your family. For more information on how you can improve your sleep, book an appointment to chat with any of our ND’s in the clinic.