Many sleeping disorders affect many people globally. In most cases, sleep disorders include insomnia, sleepwalking, and sleep talking. Some people find it difficult to go back to sleep after waking up for many reasons, such as sleeping positions.
Suppose you find it difficult to go back to sleep. In that case, it is advisable to fix the problem before consulting a professional doctor, and sleeping less than the recommended hours can result in serious issues such as dying younger, depression due to overthinking after losing sleep, stress, among others.
Signs and symptoms of less sleep
Having minor sleep syndrome can be easily diagnosed through observing the following signs and symptoms.
- Quickly forgetting essential things.
- Yawning every time without feeling sleepy.
- Sleeping too much at odd hours.
- Decreased level of concentration, especially at the workplace, class, or any significant event.
- Increased level of irritation whereby everything tends to irritate the victim.
- Hallucinations and anxiety once the symptoms persist.
Reasons why you can’t sleep longer than six hours
Sleeping for a limited time, that is not more than six hours, can be caused by several reasons, according to much research. The identified reasons below give reasons why you lack enough sleep.
i. Increased stress and depression
Most people experience sleeping fewer hours than required because of too much pressure and stress they experience. For instance, you may have too many job activities which you need to complete before the next day. Therefore, you must get up earlier than usual and sleep late. Continuously increased pressure results in the body adopting the new sleeping schedule.
ii. Too much noise
Noise can affect sleeping severely since some people find it difficult to go back to sleeping after sound production.
Sometimes, switching on the lights while the person is sleeping can result in sleep deprivation. In such circumstances, it is advisable to use an eye mask while sleep to block light.
iv. Too much sleep during the day
Sometimes, having too much sleep during the day can make you sleep for a few hours at night. If you sleep for long hours during the day, it is evident that you will sleep less during the night. Therefore, it is advisable to develop a better sleeping schedule.
v. Drug addiction
Some people depend on drugs to help them sleep. It won’t be easy to sleep long hours without taking the medication if you rely on drugs. Also, some people are addicted to nicotine, smoking, and other drugs. If you are addicted to smoking, your body may experience inadequate nicotine in the body, making you automatically wake up to smoke again before sleeping.
Drug addiction is complicated to solve and requires one’s sacrifice. Craving for drugs you are addicted to can result in sleeping disorders, especially sleep deprivation. Therefore, it is advisable to try avoiding taking sleeping pills and also drugs such as smoking cigarettes.
vi. Lack of physical exercises
The best method of making yourself sleep comfortable is by doing physical activities such as running, jumping ropes, going to the gym, among others. Lack of exercise results in the body becoming weak and triggering sleeping hormones. Doing physical exercises makes your body too tired, enabling you to get the best sleep.
Also, lack of exercise results in poor function of the brain, increasing the level of hallucinations and making you forget things quickly. It is advisable to develop a daily routine that will enable you to do exercises frequently, even if it is walking for some meters.
vii. Too much caffeine intake
Coffee is considered helpful, especially when dealing with tiresome problems or when increasing some hours to complete your work tasks. Caffeine stays longer in the body resulting in sleep deprivations. Therefore, it is advisable to stop taking caffeine late at night, especially at midnight.
Instead of consuming caffeine, try making yourself comfortable in bed and try getting some sleep. Moreover, avoid taking too much caffeine during the day and take only the recommended amount.
viii. Nightmares and night terrors
You can experience night terrors and nightmares while sleeping. Such kind of terrifying dreams result in loss of sleep and can increase fear.
ix. Quality of the mattress you are using
The low or old mattress results in a lot of discomfort when sleeping. Some people may find it difficult to buy new beds and pillowcases due to the financial instability they are experiencing. Not sleeping well limits your concentration, increases stress and depression, triggers your mood hormones, among others.
Despite the financial instability, it is advisable to try all the best in health conditions. Acquiring a high-quality mattress may solve sleeping disorders such as sleeping less than the recommended sleep hours.
x. Eating habits and diet
Overeating before sleeping can upset the stomach resulting in serious problems such as increased heartburn. Otherwise, eating excess food results in loss of sleep for almost six hours until the food is digested or you vomit.
xi. Weather transition
Other people experience allergy reactions while sleeping, such as coughing and running nose, among others. While you are sleeping, you can experience allergic reactions due to rainfall. Allergy reactions interfere with one’s sleeping status, causing sleeplessness.
xii. Excessive consumption of alcohol
Some people tend to consume a lot of alcohol to sleep. Alcohol consumption can make you sleep faster but has effects after several hours, for example, after six hours. Once the alcohol leaves the body’s blood system, your sleeping hormones can be triggered, making you wake up and crave more alcohol before going back to sleep.
xiii. Sleeping disorders
Sometimes, limited sleep may result from undiagnosed sleeping disorders such as insomnia and sleeping deprivation, among others. It is advisable to visit a professional doctor to help you diagnose the specific cause why you cannot sleep for more than six hours.
Ways of fixing the problem of sleep deprivation
Several ways can make you generally sleep at night without any sleep limitation. They include;
- Develop a regular sleeping schedule. Ensure you maintain the sleeping time and constant waking time whether you have a job or lack one.
- Come up with a regular physical activity schedule and ensure you do exercises daily, such as walking for miles and morning runs.
- Avoid sleeping late hours, such as staying awake until 3.00 am.
- Avoid using electronic devices before sleeping, such as watching television, using smartphones, and listening to loud music.
- Don’t sleep during the day.
- Avoid using drugs such as alcohol, nicotine, smoking cigarettes, among others.
- Avoid drinking coffee during late nights. For instance, avoid drinking caffeine around 1 to 2 am since caffeine stays longer in the body.
- Use sleeping pills only when recommended by the doctor or in emergencies only.
- Eat light meals at night to avoid stomach discomforts.
- Consult the doctor if the problem persists.
Loss of sleep before morning irritates me since it is difficult to go back to sleep. Luckily, the information above will help you know how to manage and control such problems to develop better sleep if you are experiencing such sleeping disorders.
Finally, it is advisable to contact a professional doctor instead of ignoring and assuming that it is a common problem. Ignorance can result in many effects such as weight gain, loss of concentration, reduces sex participation, etc.