13 things that keep you awake

One short night is annoying, but not insurmountable. It becomes different when you regularly have ceiling service. Sleep deprivation can have unpleasant consequences. It has a negative impact on your memory, it makes you grumpy and your ability to concentrate deteriorates. And in the long term, too little sleep even increases the risk of obesity, high blood pressure, diabetes and cardiovascular disease. So it’s worth finding out why you’re lying awake. Because then you might be able to do something about it.

1. Stressful Events

Suddenly losing your job, the loss of a friend or family member, a car accident: it’s perfectly normal for such a stressful event to keep you awake. But as you progress in your processing process, it should decrease. If this is not the case, it is wise to talk to your doctor. Perhaps a referral to a psychologist, sleep medication or a combination of these can help you. In any case, do not let it drag on for too long, because these types of complaints are usually easier to treat at an early stage.

2. Everyday Worries

Even the daily things can keep you busy in bed. And that can be the stupidest things, like ‘did I pay that one bill?’ and ‘What should I get at the supermarket tomorrow?’. A simple rule is then: if you write it down, you lose it. So make that todo list and put it on the bedside table if necessary in case something else comes to mind. You will find that you sleep better with an empty head.

3. Your bedroom

Too hot in your bedroom, outside noise, curtains that let in too much light, a mattress with bumps and bulges, a snoring partner: if you’re sleeping badly, it’s time to take a closer look at your bedroom. Because apart from that snoring partner – although there are solutions for that too – there is quite a lot you can do to turn that space into a room where you actually sleep. A bedroom should be dark, quiet, comfortable and cool. So get rid of all that electrical equipment and time for a mattress check. The best temperature in the bedroom is 16-18 degrees Celsius.

4. Nightcap

A nice glass of wine before going to sleep. And it’s not called “nightcap” for nothing, right? Unfortunately… Although you can indeed get a little sleepy from alcohol and you may fall asleep a little faster as a result, your sleep quality will deteriorate. You sleep more restlessly because of alcohol and it disrupts the all-important REM sleep. Moreover, it can make you snore and you also have to urinate more often (and therefore get out of bed). Rather not.

5. Caffeine

Also a no-go if you often lie awake: caffeine. And that is not only in coffee, but also in tea, cola, energy drinks and chocolate. If you’re sensitive to it, even a little caffeine can affect your sleep. You wake up more often and the quality of sleep deteriorates. And that effect can last for about 8 hours. As you get older, that caffeine can affect you even more. Good reason to investigate whether you sleep better if you no longer take caffeinated products in the afternoon and evening.

6. Eating or snacking too late

Later in the day, there is less time to digest your food. As a result, there is a chance that what you eat late at night will remain half-digested in your stomach at night. This can disrupt your sleep. Therefore, make sure that there are at least three hours between your dinner and the time you go to bed. If you are still hungry right before bed, you can eat a light snack. Try to resist the temptation of chips, cookies and other fatty or sweet foods. A glass of milk, a cracker, cucumber or herbal tea are good alternatives. Incidentally, if you are sensitive to it, it is also better to avoid spicy food; heartburn does not help with a good night’s sleep.

7. Medicines

If you regularly lie awake and take medication, it is wise to carefully study the package insert. Insomnia can be a side effect of various medicines. Agents where this often occurs are corticosteroids (prednisone) and antidepressants. It also occurs in some cases with the use of beta-blockers and Parkinson’s drugs. If you suffer from this specific side effect, you can check whether it is possible – in consultation with your treating specialist – to switch medication.

Also remember not to take drugs with a stimulant effect (such as Ritalin) in the evening. And realize that it’s not just about prescription drugs; for example, there are also painkillers with caffeine.

8. The Transition

The menopause with associated hormone changes can also keep you awake due to hot flashes and night sweats. As a result, some women even change their bed several times a night; something that is of course not conducive to your sleep. Most women think it’s all part of it, and they just have to ‘get through it’. But fortunately that is not necessary at all. Visit your doctor or a menopause consultant and you will see that a lot of progress can be made with hormones or other menopausal products.

Are you unsure about hormones? Dorenda van Dijken, gynecologist at the OLVG explains in the podcast below what the menopause is, what to expect, when to see the doctor and whether taking hormones is a good idea.

9. Medical Problems

Also, don’t underestimate any medical problems when it comes to your night’s sleep. Pain from, for example, osteoarthritis or a hernia can keep you awake. Allergies and diseases such as COPD affect your breathing, making it harder for you to relax. People with Parkinson’s disease suffer from tremors that can disrupt sleep, Alzheimer’s patients can be too restless and there are many other underlying conditions that can affect your sleep. Be sure to discuss your sleeping problems with your specialist, because it may be easier to solve than you think.

10. Sleep Apnea

A well-known disruptor of sleep is sleep apnea. If it bothers you, your breathing stops several times a night (and starts up again abruptly). As a result, you can wake up several times during the night, without knowing it afterwards, with all the consequences that entails. If you suspect you have sleep apnea, your doctor can refer you to a sleep lab where they will diagnose you. There are a few ways you can reduce your symptoms yourself. People who are very overweight often have sleep apnea, sometimes it disappears when they lose weight. Back sleepers snore more, so try a different sleeping position. Alcohol and tobacco enhance sleep apnea. If you smoke, stop and don’t drink alcohol for about two hours before going to bed. Also sleeping pills and sedatives only make apnea worse, so don’t use them. In severe sleep apnea, a nasal mask called CPAP can help.

11. Exercise before bed

Sufficient exercise is good for you and helps you sleep better. However, it also causes your body to produce cortisol, a hormone that keeps you alert. And that same hormone keeps you awake if you exercise right before going to bed. Not everyone suffers from this, but it is good to keep in mind if you experience sleeping problems.

12. Screens

In any case, artificial light is not great for your sleep, but the blue light from your phone, tablet or laptop is extra bad because it can disrupt the production of the sleep hormone melatonin. You have special glasses and foils that filter the blue light and such a device often also has a special night mode, but the best solution is simply not to take them into the bedroom. In fact, don’t use them right before going to sleep, not even outside the bedroom.

13. Afternoon Naps

There is nothing wrong with a so-called power nap around one or two in the afternoon. A 20-minute nap will help you get on with the day feeling refreshed and alert, especially if you’re feeling a bit tired. But if you nap longer or later, it will be more difficult for you to fall asleep at night. That can even be the start of a vicious circle, because you tend to take a nap the next day because of your fatigue and then not sleep again in the evening. So keep it to a real power nap and set your alarm for it too.