If you often feel tired or cranky during the day or wake up every morning feeling irritable and unrefreshed, you may suffer from a sleep disorder. Your bedtime habits can also provide a lot of clues about whether or not you have some kind of sleep problem. Sleep problems come in different forms, and they can affect your sleep quality, timing or duration. For example, you may be sleeping 8 hours every night, but the rest could be low quality. The quality of your sleep may be good, but you can’t fall asleep on time and so on. Experiencing sleep issues occasionally don’t mean you have a sleep disorder. Here are a few bedtime habits that may indicate you have a sleep disorder.
You Can’t Sleep Due to Worrying or Over-Thinking
Everybody thinks about their day for a few moments when they lay in bed. However, being unable to shut off your brain and worrying for hours may be a sign of a sleep disorder. If your heart pulse suddenly increases as soon as you go to bed, you may have insomnia. This symptom is a reaction of your body’s arousal system that occurs as a result of repeated nights of bad sleep. When you have insomnia, you may subconsciously associate your bed with stress and wakefulness rather than relaxation and sleep.
You Try to Go to Bed Extra Early
When you are sick or need to recover from a stressful day, it’s normal to go to bed earlier than you usually do. However, if this becomes a habit, it’s not good. Many people who suffer from insomnia try to compensate for their sleep difficulties by going to bed much earlier than usual. It can also be the other way around – staying in bed later than normal. When you cancel your plans or avoid work due to sleep issues, you should take your problem very seriously.
You Feel Wide Awake at Night
If you feel sleepy in the evening, but also suddenly wide awake when you go to bed, you have insomnia or a similar sleep issue. When we read in bed, watch TV or do other mind-stimulating activities, our brain starts to associate the bedroom with wakefulness, rather than a place for sleep and relaxation. That is why it’s vital to use your bedroom only for rest and sex. All other activities, such as watching TV, working or reading should be done elsewhere.
You Frequently Change Your Bedtime Routine
If you don’t have a consistent bedtime routine, it can also be a sign of a sleep problem. Same goes for switching up your routine every night. Changing your routine to accommodate your sleep is a common habit of insomniacs. Healthy sleepers don’t spend much time thinking about sleep.
You Fall Asleep Then Wake Up
If you wake up several times during the night or simply too early in the morning, it’s also a sign of insomnia. This means your internal body clock is out of balance and needs to be tuned up. Your circadian rhythm may be mistuned due to stress or hormonal issues. When you have a normal sleep/wake cycle, you should rise with the sun, have consistent energy throughout the day, and start to feel sleepy in the evening.
You Need More than 30 Minutes to Fall Asleep
Tossing and turning in bed occasionally shouldn’t worry you. However, if you frequently need half an hour or more to fall asleep, it may be a sign of insomnia.