Why do we sleep poorly? Common causes and solutions

Quality sleep is essential for health, concentration, and emotional balance. Yet, a large portion of the population suffers from sleep disorders: difficulty falling asleep, nighttime awakenings, insomnia, or unrefreshing sleep. But why do we sleep poorly? The causes can be numerous: lifestyle, environment, stress, or even underlying medical conditions. Understanding the origin of these problems is the first step to improving your nights. In this article, let's explore the common causes of poor sleep and the solutions to address them.

Common causes of poor sleep

1. Stress and anxiety

Stress is one of the main enemies of sleep. The brain remains in a state of alert, which delays falling asleep and causes nighttime awakenings. Chronic anxiety can even lead to persistent insomnia.

2. Exposure to screens

Smartphones, computers, and televisions emit blue light that disrupts the secretion of melatonin, the sleep hormone. As a result, the body doesn't receive the signal that it's time to sleep.

3. Poor lifestyle habits

• Coffee, tea, alcohol or nicotine consumed late at night disrupt sleep.
• Meals that are too heavy or too late slow down digestion and make it difficult to fall asleep.
• A lack of regular physical activity disrupts the biological clock.

4. An unsuitable environment

A bedroom that is too hot, too noisy, or poorly lit is the enemy of quality sleep. Inappropriate bedding can also cause pain and nighttime awakenings.

5. Sleep disorders

Some people suffer from specific disorders such as sleep apnea, restless legs syndrome, or chronic insomnia, which require medical attention.

The consequences of poor sleep

Fatigue and lack of concentration

Insufficient sleep leads to decreased alertness, loss of concentration, and reduced productivity.

Impact on physical health

Repeated lack of sleep increases the risk of cardiovascular disease, diabetes, and obesity.

Impact on mental health

Sleep is directly linked to emotional balance. People deprived of sleep are more prone to depression, anxiety, and mood swings.

Solutions for better sleep

1. Improve your lifestyle

• Limit caffeine and alcohol consumption at the end of the day.
• Adopt a balanced diet and avoid heavy meals in the evening.
• Engage in regular physical activity, but avoid intense sessions before bedtime.

2. Create a calming routine

Establishing an evening ritual helps the body understand that it is time to sleep: reading, meditation, breathing, relaxing herbal tea.

3. Reduce screen time

Turn off screens at least 30 to 60 minutes before bedtime, opt for soft lighting and use a sleep mask if necessary.

4. Optimize your sleep environment

• Ideal room temperature: 18–20 °C.
• Complete darkness thanks to blackout curtains or a mask.
• Silence or use of earplugs in case of noise disturbances.
• Suitable bedding with an ergonomic pillow and a comfortable mattress.

5. Managing stress

Regularly practicing relaxation techniques such as yoga, meditation or heart coherence helps to reduce anxiety and promote sleep.

When should you consult a doctor?

If, despite all these solutions, the problems persist, it is important to consult a sleep specialist. Conditions such as sleep apnea require medical diagnosis and appropriate treatment.

Conclusion

Poor sleep is not inevitable. The causes are often linked to stress, screen time, poor lifestyle habits, or an unsuitable environment. By identifying these factors and implementing simple solutions, it is possible to regain quality sleep.

Restorative rest is the key to better physical and mental health.

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