if you don’t drink coffee or tea before going to bed, you’re in a good mood recently, and you’re not uncomfortable, but you still can’t sleep. Doctors put forward six unexpected causes of insomnia, maybe you can find a solution.
pillow is too hot
lying on a cooler pillow helps to reduce the core body temperature (i.e. the temperature inside the body is slightly higher than the body surface temperature) and is more prone to drowsiness. The University of Pittsburgh once conducted a study to give insomnia patients a special cooling headgear. On average, they can sleep within 13 minutes, while people with normal sleep need an average of 16 minutes, and 89% of the subjects can sleep all night. Researchers speculate that moderate cooling of the brain can slow down metabolism and make the heart more peaceful. You might as well cool the pillowcase properly before going to bed. You may sleep better.
full moon
full moon night, it’s just a legend that people will lose control and become werewolves, but it may make you restless and sleepless. A Swiss study found that in the four days before and after the full moon, the quality of sleep will deteriorate, including the overall sleep time reduced by 20 minutes, the deep sleep time reduced by 1 / 3, and the production of melatonin reduced, making people more likely to feel tired. For this reason, there is no particularly good solution, but at least you won’t feel anxious about the slight sleep problem at the full moon.
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, which usually takes 2 ~ 4 months to have obvious effect. In other words, you can’t expect to get a good sleep at night just after exercise in the morning. According to the recommendations of the CDC, it is best to exercise for more than 20 minutes a day, or two and a half hours a week.
taking new drugs
many drugs have side effects leading to insomnia, including antihypertensive drugs, antidepressants and steroids. In addition, the medication time also has an impact on sleep. For example, some patients with hypertension or arrhythmia need to take receptor blockers (such as atenoll, metoprolol, etc.), and doctors usually recommend that the medication time be set in the morning rather than before going to bed. Therefore, before taking new drugs, be sure to ask the doctor the best time to take them.
pets go to bed
even people who are not allergic to pets may feel uncomfortable when pet dandruff or hair is stained on the sheets and pillowcases, because they can cause congestion of nasal mucosa, making it easier to snore and making it difficult for people to sleep or sleep uneasily. Mayo Clinic has conducted a survey on sleep disorders. More than half of people who sleep with pets say pets will disturb their sleep. If you suspect that your insomnia may be related to pets, it’s best not to let them play in the bedroom.
partner illness
a recent study found that when patients with arthritis suffer from more intense pain, their partner’s sleep quality will also decline, and the more intimate couples are. To solve this kind of insomnia, we must first improve the discomfort of patients. For example, people with back pain can take a pillow between their knees to relieve the pain. In addition, anxiety can amplify the pain, so you might as well take a comfortable bath to relax before going to bed.