Struggling with poor sleep? Learn about its causes, including stress, electronics, and AFS, with expert tips from Dr. Pathak.

Understanding the Causes of Poor Sleep & Ways to Improve It

Sleep is essential for physical and mental health, yet many struggle with getting enough quality rest. Poor sleep can lead to fatigue, reduced productivity, and increased risk of mental health disorders. In this blog, Dr. Abhishek Pathak, the best psychiatrist in Lucknow, explains the common causes of poor sleep and how to improve your sleep quality.

Common Causes of Poor Sleep

1. Stress

One of the biggest disruptors of sleep is stress. When you are overwhelmed, your brain remains in a heightened state of alertness, making it difficult to fall or stay asleep. Stress triggers the release of cortisol, a hormone that interferes with the sleep cycle.

Solution:

• Practice deep breathing or meditation before bed.
• Write down your worries in a journal to clear your mind.
• Engage in relaxation techniques like yoga.

2. Increased Use of Electronics

Using smartphones, laptops, or watching TV before bed exposes you to blue light, which suppresses melatonin, the sleep hormone. This delays your natural sleep-wake cycle and makes falling asleep difficult.

Solution:

• Avoid screens at least one hour before bedtime.
• Use blue-light filters or night mode on devices.
• Read a book instead of scrolling on your phone.

3. Blood Sugar Imbalance

Fluctuations in blood sugar levels can cause nighttime awakenings. Eating sugary or processed foods before bed leads to a spike in insulin, followed by a crash, which can wake you up in the middle of the night.

Solution:

• Avoid sugary snacks and caffeine before bed.
• Eat a balanced diet rich in protein, fiber, and healthy fats.
• Consider herbal teas like chamomile to promote relaxation.

4. Lack of Physical Activity During the Day

A sedentary lifestyle contributes to restlessness at night. Physical activity helps regulate hormones and improve sleep quality, but a lack of exercise can lead to difficulty falling and staying asleep.

Solution:

• Engage in at least 30 minutes of exercise daily.
• Avoid intense workouts close to bedtime.
• Try stretching or light yoga in the evening.

5. Long Work Hours

Working late into the night can disrupt the body’s natural circadian rhythm. Extended work hours lead to irregular sleep patterns, stress, and excessive mental stimulation, making it hard to relax.

Solution:

• Set a consistent bedtime and wake-up time.
• Avoid working in bed to associate it only with sleep.
• Prioritize work-life balance by managing workload effectively.

6. Adrenal Fatigue Syndrome (AFS)

Adrenal Fatigue Syndrome occurs when chronic stress exhausts the adrenal glands, leading to hormonal imbalances that disturb sleep. Symptoms include insomnia, extreme fatigue, and difficulty waking up in the morning.

Solution:

• Manage stress through relaxation techniques.
• Consume a nutrient-dense diet with enough protein and healthy fats.
• Seek professional guidance if symptoms persist.

How to Improve Sleep Quality?

1. Maintain a consistent sleep schedule.
2. Create a relaxing bedtime routine.
3. Keep your bedroom cool, dark, and quiet.
4. Limit caffeine, alcohol, and heavy meals before bedtime.
5. Seek medical advice if sleep issues persist.

Conclusion

Poor sleep can negatively impact mental and physical health, but understanding its causes can help improve sleep quality. If you’re struggling with sleep disorders, consult Dr. Abhishek Pathak, the best psychiatrist in Lucknow, for expert guidance.