Why can’t I sleep well? These could be the reasons

The use of electronic gadgets, whether they be smartphones, tablets or laptops, in bed at night will reduce the amount of melatonin you produce, which actually helps you relax and sleep. — 123rf.com

My husband has been having difficulty falling and staying asleep. This disturbs me too. He does not snore or anything, but he disturbs me by switching on the lamp and playing with his laptop when he can’t sleep. What can he (and I) do?

A good night’s sleep is extremely important for your health and mental well-being, just like a good diet and regular exercise are.

Continuous poor sleep interferes with your hormones, daytime activity and brain function.

This may lead to you eating more to compensate for this, thereby leading to weight gain and increasing the risk of getting diabetes later in life.

In this modern world where we are being bombarded with so much information from all sides and where there is so much digital activity and screen time, more and more people are having difficulty sleeping.

So what can I do? I don’t want to resort to sleep medications.

That is wise. One should always try more natural methods before resorting to sleep medications.

One thing you can do is to maintain the same daily sleeping cycle by going to bed at around the same time every night and waking up at around the same time every morning.

Our bodies and hormones react to cycle and rhythm, and this will help us establish a pattern that will be adopted by our hormones and other bodily functions.

This is a natural timekeeping clock known as our circadian rhythm.

You should also do this on the weekends.

Many people maintain a regular sleep-wake cycle during the weekdays because they have to wake up early to go to work, but then sleep and wake late during the weekends.

This will disrupt your cycle.

Oh? I did not know that.

It is also good to have more natural bright light exposure during the day (meaning sunlight).

This will improve your energy and help you sleep faster, better and longer at night.

It was found that in people with insomnia, daytime bright light exposure reduced the time to fall asleep by 83%.

A study in older people found that two hours of bright light exposure during the day increased the amount of sleep by two hours and sleep efficiency by 80%.

If you really cannot get natural sunlight because you work away from windows, then artificial bright light is better than nothing.

OK, I can try that. But is my husband’s use of the laptop at night affecting his sleep? I told him so, but he does not believe me. Am I right or wrong?

It is indeed true.

While we advocate being exposed to bright light during the day, the opposite is true for the night.

All this affects your circadian rhythm, because your brain is fooled into thinking it is still daytime, and reduces the production and release of melatonin, the hormone that helps you relax and sleep.

Electronic devices like laptops and smartphones produce blue light in large quantities.

It is recommended that you try something more relaxing as a bedtime activity, like reading an actual physical book.

However, if you really, really cannot avoid laptops and phones, you can try wearing glasses that block blue light.

There are many types of anti-blue light reading glasses these days.

You can also download an app to block blue light on your laptop.

Most smartphones have an option for dimmer emissions at night; you can find this in your phone settings.

ALSO READ: Why too much blue light from your screens can be harmful

Two hours before going to sleep, try turning off the overhead lights and use a dimmer table or bedside light instead.

Try not to watch TV either.

My husband loves to drink coffee. I told him this will interfere with his sleep. Am I right and he should give up his coffee?

It is very difficult to give up caffeine! If you tell this to people who love coffee, tea and chocolate, they will very likely just ignore you.

Besides, coffee, tea and chocolate have many health benefits as well.

What your husband can do is to tweak this part of his lifestyle a little.

He should not drink coffee or any type of caffeinated beverage after 3pm, as caffeine can stay in your blood for up to eight hours.

If he can manage it, it is best to avoid coffee after 12pm.

If he must have coffee after 3pm, he can try decaffeinated options.

How about having a nightcap? My husband likes to drink a glass of wine during and after dinner. He says it helps him relax.

Alcohol can immediately relax you for the first couple of hours or so, but later, it will disrupt your sleep.

Alcohol can increase snoring, sleep apnoea, and disrupt your sleep patterns by decreasing your melatonin production and human growth hormone levels, among other things.

So do avoid alcohol just before bed.

If you must drink a glass of wine during dinner, make sure you have your dinner earlier.

Yes, it is difficult, but it is either that or sacrifice your sleep!

My husband also likes to eat a big dinner. He has to entertain clients, and they always end up overeating at the company’s expense.

That’s also a red flag.

Eating late at night (whether supper or late dinner) may give you gastro-oesophageal reflux, as well as affect your sleep quality.

This is especially true if you eat carbohydrates.

ALSO READ: Napping too long in the day might affect your sleep at night

Dr YLM graduated as a medical doctor, and has been writing for many years on various subjects such as medicine, health, computers and entertainment. For further information, email [e-mail]. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.