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Adequate sleep is important for the normal functioning of our body. Not being able to get adequate sleep can be termed as sleep difficulty. If diagnosed clinically, then it is known as a sleep disorder. The most common sleep disorder is insomnia. [1] Different age groups have different adequate sleep timings, which vary from 14 hours for a newborn to 8 hours for a 65-year-old adult. [2]

When we can’t get adequate sleep, it results in sleep deprivation. Some serious consequences of sleep deprivation are memory issues, trouble with thinking and concentration, mood changes, weakened immunity, high blood pressure, weight gain, the risk for diabetes and heart disease, poor balance, low sex drive, and even accidents. [3]

Some of the most common reasons behind sleep deprivation or sleep difficulty are discussed here.

          1.) Sleep Apnea

Sleep apnea is relatively common in adults that are overweight. Sleep deprivation, restlessness, and snoring are the main symptoms. People with this condition are unable to sleep at night. [4]

          2.) Lack of Physical Activity

One lifestyle change that is associated with better sleep is physical activity. Lack of exercise can result in sleeplessness. [5]

          3.) Inflammatory Conditions

Inflammatory conditions, such as arthritis or rheumatoid arthritis, result in the release of cytokines that cause pain. This pain results in sleeplessness. [6]

          4.) Spicy Food

People often eat spicy foods for dinner. This chronic eating habit results in more acid production, known as acid reflux, and can result in sleeplessness. [6]

          5.) Caffeine

Over the past five decades, due to work overload, caffeine intake has been increased dramatically. Research shows that too much caffeine can cause sleep difficulty.

          6.) Emotional Disturbance

Emotional baggage can result in negative thoughts and can cause depression. Studies show that depression can cause sleeplessness. [6]

          7.) Stress

After a hectic day, it is very important to calm ourselves. Sometimes too much stress can cause sleep difficulty.

          8.) Smartphone Usage Before Bed

Nowadays everyone has access to smart cellphones. Studies show that too much screen time at bedtime can cause sleep difficulty.

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References:

1.) Anon. 2012. “What You Should Know About Difficulty Sleeping.” Healthline. Retrieved April 25, 2021 (https://www.healthline.com/health/sleeping-difficulty).

2.) Anon. 2019. “CDC – How Much Sleep Do I Need? – Sleep and Sleep Disorders.” Retrieved April 25, 2021 (https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html).

3.) Anon. 2020. “11 Effects of Sleep Deprivation on Your Body.” Healthline. Retrieved April 25, 2021 (https://www.healthline.com/health/sleep-deprivation/effects-on-body).

4.) Morley, John E.; Sanford, Angela; Bourey, Raymond (2017). Sleep Apnea: A Geriatric Syndrome. Journal of the American Medical Directors Association, 18(11), 899–904. doi:10.1016/j.jamda.2017.08.020

5.) Elavsky, Steriani; McAuley, Edward (2007). Lack of perceived sleep improvement after 4-month structured exercise programs. Menopause, 14(3), 535–540. doi:10.1097/01.gme.0000243568.70946.d4

6.) Publishing, Harvard Health. n.d. “8 Reasons Why You’re Not Sleeping.” Harvard Health. Retrieved April 27, 2021 (https://www.health.harvard.edu/sleep/8-reasons-why-youre-not-sleeping).

7.) Anon. 2009. “Caffeine’s Connection to Sleep Problems.” Sleep Foundation. Retrieved April 27, 2021 (https://www.sleepfoundation.org/nutrition/caffeine-and-sleep).