10 Reasons Why You Might Have Trouble Sleeping

There are many factors that can influence your sleep.  Following are 10 often-overlooked factors to address if you’re having trouble with your sleep:

1. Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland's production of melatonin and serotonin. So close your bedroom door, and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. Cover up your clock radio. Cover your windows – I recommend using blackout shades or drapes.
All life evolved in response to predictable patterns of light and darkness, called circadian rhythms. Modern day electrical lighting has significantly betrayed your inner clock by disrupting your natural rhythms. Little bits of light pass directly through your optic nerve to your hypothalamus, which controls your biological clock. Light signals your brain that it's time to wake up and starts preparing your body for action.
2. Keep the temperature in your bedroom no higher than 70 degrees Fahrenheit. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body's internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body's natural temperature drop.
3. Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well. To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house.
4. Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when you stare at it all night... 2 a.m. ...3 a.m. ...4:30 a.m.
5. Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock, an alarm that combines the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc.) with a special built-in light that gradually increases in intensity, simulating sunrise.
6. Consider separate bedrooms. Recent studies suggest, for many people, sharing a bed with a partner (or pets) can significantly impair sleep, especially if the partner is a restless sleeper or snores. If bedfellows are consistently interfering with your sleep, you may want to consider a separate bedroom.
7. Avoid exercising too close to bedtime. Exercising for at least 30 minutes per day can improve your sleep. But if you exercise too close to bedtime (generally within the three hours before) it may keep you awake.
8. Avoid alcohol and caffeine before bed. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol can also keep you from entering the deeper stages of sleep, where your body does most of its healing.
As for coffee, keep in mind caffeine has a half-life of five hours, which means some will still be in your system even 10 hours later, and 12.5 percent 20 hours later (see the problem?). Plus, in some people caffeine is not metabolized efficiently, leaving you feeling its effects even longer after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some over the counter medications contain caffeine as well (for example, diet pills).
9. Avoid watching TV. The artificial glow from your TV can serve as a stimulus for keeping you awake and, possibly, eating, when you should really be asleep. Further, computer and TV screens (and most light bulbs) emit blue light, to which your eyes are particularly sensitive simply because it's the type of light most common outdoors during daytime hours. As a result, it can disrupt your melatonin production and further interfere with your sleep.
10. Avoid eating three hours before bed. Although you might struggle with this initially, it is ideal to avoid eating any foods three hours before bed, as this will optimize your blood sugar, insulin and leptin levels and contribute to overall good health.

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