6 unexpected causes of insomnia

If you don’t drink coffee or tea before going to bed, you are in a good mood recently and you don’t feel unwell, but you still can’t fall asleep. Doctors have come up with 6 unexpected causes of insomnia, and perhaps you can find a solution.

Pillow is too hot

Lying on a slightly cooler pillow can help lower your core body temperature (the temperature inside the body, which is slightly higher than the temperature on the surface of the body), making it easier to feel sleepy. The University of Pittsburgh once conducted a study in which insomniacs were given a special cooling headgear. They were able to fall asleep within an average of 13 minutes, while people with normal sleep needed an average of 16 minutes to fall asleep, and 89% of the subjects were able to sleep well all night. The researchers speculate that cooling the brain slightly could slow metabolism and lead to greater peace of mind. Try cooling your pillowcase before bed and you might sleep better.

Full Moon

It's just a legend that people can lose control and turn into werewolves on a full moon night, but it could make you uneasy and unable to sleep. A Swiss study found that sleep quality will deteriorate four days before and after the full moon, including a 20-minute reduction in overall sleep time, a 1/3 reduction in deep sleep time, and a reduction in melatonin production, making people more easily tired. There's no perfect solution to this problem, but at least now that you know about it you won't be anxious about minor sleep problems during the full moon.

Lack of exercise

A recent sleep study from Northwestern University found that exercise can indeed improve sleep quality, but the effect is not immediate. Insomnia patients can improve their sleep by changing their lifestyle and exercising, which usually takes 2 to 4 months to have obvious results. In other words, you can't just exercise in the morning and expect to have a good sleep at night. According to the recommendations of the US Centers for Disease Control and Prevention, it is best to exercise for more than 20 minutes a day, or a total of two and a half hours a week.

Taking new medications

Many medications can cause insomnia as a side effect, including blood pressure medications, antidepressants, and steroids. In addition, the time of taking medication also affects sleep. For example, some patients with hypertension or arrhythmia need to take receptor blockers (such as atenolol, metoprolol, etc.). Doctors usually recommend taking the medication in the morning rather than before going to bed. Therefore, before starting a new medication, be sure to ask your doctor about the best time to take it.

Pets on the bed

Even people who are not allergic to pets may feel uncomfortable when pet dander or hair gets on their sheets and pillowcases. This is because pet dander or hair can cause congestion in the nasal mucosa, making it more likely to snore and making it difficult to fall asleep or sleep soundly. The Mayo Clinic once conducted a survey on sleep disorders, and more than half of people who sleep with pets said that their pets disrupt their sleep. If you suspect your insomnia may be related to your pet, it's best not to let it play in the bedroom.

Partner's illness

A recent study found that when arthritis patients experienced more severe pain, their partners' sleep quality also declined, and this was more true for the closer the couple's relationship. To solve this type of insomnia, the first thing to do is to improve the patient's discomfort. For example, people with back pain can put a pillow between their knees to relieve pain. In addition, anxiety can amplify the pain, so you might want to take a comfortable bath to relax before going to bed.