Healthy Habits for Bonsall & Fallbrook Folks: Tired of being tired?

Tossing turning, watching the hours go by, frustration, not being able to fall asleep, let alone stay asleep, these things can make for very difficult nightly battle. There can be a number of reasons these things happen, and some are fixable despite most people's better judgment.

1. The room temperature could be too hot or warm.

2. Caffeine could still be in their system.

3. Drinking alcohol too late can affect REM.

4. Exercising too late can leave endorphins still up and spike their energy, heart rate and metabolism.

5. Light affects sleep. If the room isn't dark enough to tell the mind that the sleep cycle should begin, it'll cause insomnia. It includes light from electronic devices. Also, melatonin, the hormone that causes sleepiness, could not be produced and keep them up.

6. Clockwatching causes the body and mind to become anxious about timing.

7. Problem-solving and worrying about tomorrow's or upcoming events can leave an uneasy feeling about what can, should or needs to be done.

8. Smoking before bed is not recommended. Nicotine is a stimulant so it can cause a person to wake up several times during the night.

9. Watching TV before bed can stir up brain activity which is the opposite of the usual goal of watching TV to help them go to sleep.

10. Eating too close to bedtime keeps the digestive tract active and their energy is up while food is trying to process.

11. Sleeping in can disrupt their internal clock.

12. Hormonal changes caused fluctuating levels of progesterone and estrogen can sabotage sleep.

13. A cluttered sleep environment such as a messy nightstand or dirty room can create a cluttered mind. The brain doesn't associate the room with relaxation.

14. Sound can be disruptive; for some people, even a pin dropping or a passing car can keep them up.

15. Pets can wake them up, despite the comforting feeling they give people.

16. Going to bed hungry can doesn't make the body ready to shut down to sleep, rather a growling stomach is asking for a snack.

17. You or your partner snore. Falling asleep might not be the problem but staying asleep can be. This breathing pattern can be awakening and hearing someone else saw logs can keep their partner up.

18. Going to bed and waking up at different times. The body is receiving mixed messages about rise and shine and shut eye.

19. Making it a right now issue and pressuring themselves to go to bed immediately or at a certain time can make someone feel more anxious.

20. Stress interferes with the cue to settle down. Their emotions are dictating their wellness.

Megan Johnson McCullough holds a master's degree in physical education and health science, is a candidate for her doctorate, is a professional natural bodybuilder and is a National Academy of Sports Medicine master trainer.