If you don’t drink coffee or tea before going to bed;you are in a good mood recently; and your body is not uncomfortable, but you still can’t sleep. Then you can learn the 6 reasons for the unexpected insomnia. Maybe you can find a solution.
1.The pillow is too hot. Lying on a slightly cool pillow helps to reduce core temperature (i.e., the temperature inside the body is slightly higher than the body surface temperature), and is more prone to drowsiness. At the University of Pittsburgh, a special study was conducted to bring a special cooling head for insomniacs. They were able to sleep within 13 minutes on average, while those with normal sleep needed 16 minutes of sleep on average, and 89% of the subjects slept for a good night. The researchers speculate that moderate cooling of the brain can slow down the metabolism and make the heart more peaceful. So you can cool your pillow before sleeping,Maybe you can sleep well.
2.The moon is round. There is a legend that The full moon will make human to be out of control into a werewolf. But it could make you restless and sleepless in the night. A Swiss study found that 4 days before and after the full moon, the quality of sleep would be worse, including a 20 minute decrease in the total sleep time, a decrease of 1/3 in deep sleep and a decrease in the formation of melatonin, which makes people more susceptible to fatigue. For this reason, there is no particularly good solution at the moment, but at least you will not feel anxious if you know it.
3.Lack of exercise. A recent sleep study at Northwestern University found that exercise can indeed improve sleep quality, but this is not immediate. Insomniacs can improve sleep through lifestyle changes and exercise. This usually takes 2~4 months to achieve obvious results. That is to say, you can’t expect to have a good night’s sleep when you just finish exercising in the morning. According to the CDC recommendation, the best time to exercise can reach more than 20 minutes a day, or a week’s cumulative exercise time to 2.5 hours.
4.Take the new medicine. Many drugs have side effects of insomnia, including antihypertensive drugs, antidepressants and steroids. In addition, the time of taking medicine also affects sleep. For example, some hypertension or arrhythmia patients need to take receptor blockers (such as adinol, metopronol, etc.), and usually doctors recommend taking the time in the morning instead of before sleep. So before we start taking new drugs, we must ask the doctor the best time to take the medicine.
5.The pet goes to bed. Even people who are not allergic to pets may feel uncomfortable when they are covered with pet dandruff or hair on the sheets and pillowcases, because they can cause hyperemia in the nasal mucosa, which makes it easier to snoring, making it difficult to sleep or sleep uncomfortably. In Mayo Clinic, a survey of sleep disorders has been done. More than half of those who sleep with pets indicate that pets can disturb their sleep. If you suspect that your insomnia may be related to pets, you’d better not allow them to play in the bedroom.
6.The partner is ill. A recent study found that when patients with arthritis suffer from stronger pain, their partners’ sleep quality also decreases, and the more closely related couples are. To solve this kind of insomnia, first of all, we should improve patient’s discomfort, for example, people with back pain can take a pillow between two knees to relieve pain. Besides, anxiety can magnify pain. Therefore, before going to bed, you can take a comfortable bath to relax.