I can't sleep! Why can't I fall asleep?

Sleep problems can affect many people, regardless of age, gender or work pattern. It can happen to anyone, even schoolchildren or people who potentially eat well, exercise and are healthy.

1. What are the consequences of too little sleep?
2. Why can't I fall asleep despite being tired?

Usually, the first problems arise just before falling asleep, when, despite fatigue and lack of energy, you cannot relax and fall asleep. Tossing and turning in bed can last up to several hours. Often, even when you do fall asleep, your sleep is very shallow, short and interrupted, which prevents your body from properly regenerating and resting.

What are the consequences of too little sleep?

The consequences of such a night can be really serious, not only in terms of feeling tired and lacking energy during the day, but also in terms of impaired concentration, memory and appetite regulation mechanisms. In the case of a permanent problem with inadequate night-time rest, the effects can be really serious and contribute to many diseases.

The most common ones include:

• metabolic problems that can lead to obesity or overweight
• insulin resistance
• thyroid problems
• heart problems
• mood disorders
• depression and anxiety

Why can't I fall asleep despite being tired?

There can be many reasons for this condition. The cause may be serious illnesses, fairly common problems, or seemingly minor issues.

Sleep problems and stress

Usually, difficulty falling asleep affects people who live under a lot of stress. Thinking about work and unresolved issues before falling asleep does not make the whole process any easier. These people often have very high levels of cortisol, the stress hormone.

Problems falling asleep and the time of the last meal

Another, but rather trivial reason may be hunger. Many people on a weight-loss diet skip dinner or eat it too early, even several hours before going to bed.

When such a person goes to bed, feelings of hunger, and in some cases even low blood glucose levels, can cause discomfort and problems falling asleep. It is worth remembering that the last meal should be eaten about 2-3 hours before bedtime, but it should not be heavy.

Problems falling asleep and blue light

Many people try to fall asleep with the television on or watching something on their phone. Unfortunately, the blue light emitted by these devices affects the basic mechanisms that regulate our sleep. 

That is, the level of melatonin in the brain, which increases at dusk and decreases with greater exposure to light. When light from a phone or television reaches our eyes, we unintentionally signal to our body that it is not yet time for night-time regeneration.

Sleep problems and health causes

Unfortunately, sleep problems can also be caused by more serious conditions that we cannot deal with on our own. People suffering from severe depression and anxiety, thyroid disease, hormonal problems, or taking medication for other conditions may also experience sleep problems. Unfortunately, in this case, the help of a doctor is needed to diagnose the cause, and only then can insomnia be managed.

Other potential causes of difficulty falling asleep:

• eating heavy meals too late
• poor ambient temperature (too low or too high)
• medication
• consuming stimulants such as cola, coffee or energy drinks too late in the day
• napping during the day
• restless legs syndrome
• mental illness
• pain
• reflux disease
• high blood pressure

If you have trouble falling asleep from time to time and it is not caused by illness, but by poor sleep hygiene or a temporary period of stress, small changes and the introduction of dietary supplements such as GABA, CBD or adaptogens may be enough. However, if the cause of insomnia is illness or a change in habits does not improve your ability to fall asleep, it is worth contacting your doctor.