Living and Wellness Infographic: 10 Reasons You’re Getting Poor Sleep By Sleep Medicine, January 13, 2015 Feeling like a zombie this morning? You’re not alone. Millions of Americans suffer from a lack of sleep or sleep deprivation. Even if you make the effort to get to bed early, there may be a number of reasons why you can’t get your proper amount of rest to help you feel functional the next morning. You may be surprised by these ten common reasons why you’re not getting enough sleep: Late Night Snacks – The late night munchies spell disaster for more than your diet. Eating and drinking too close to your bedtime can cause heartburn and the need to use the bathroom during the night. Fill up on a healthy dinner so you’re not tempted to snack! Anxiety – Worries from the work day keeping you awake? Lying awake thinking will only cause you more anxiety! Break the cycle by reading a book until you’re tired and relaxed enough to doze off. Temperature – If you’re too hot or too cold, odds are, you will wake up in the middle of the night. Before bed, find the ideal temperature using your thermostat and a blanket, so you can sleep soundly through the night. Electronics – Too much stimulation (and artificial light) before bed can make falling asleep incredibly difficult. Alcohol – Having a nightcap before bed may sound tempting, but even though it may make you feel sleepy, it fragments your sleep. To wake up feeling less zombie-like, skip the alcohol. Caffeine – Coffee, tea, and energy drinks may be your go-to morning boost, but drinking them too late in the afternoon can keep you awake. Sleep Schedule – Make a schedule and stick to it. Going to sleep and waking up at different times every day stops your body’s natural sleep rhythm, making it even harder to get a good night’s rest. Exercising – There’s no denying that breaking a sweat is essential to a healthy lifestyle. Unfortunately, raising your heart rate right before bed makes it harder to fall asleep, so opt for a morning workout instead. Artificial Light – Light dictates your body’s natural sleep pattern, so switch off that bedside lamp and you’ll find yourself drifting off much faster. Sleep Apnea – This sleep disorder is marked by disruptions in breathing during the night, which causes you to wake up abruptly. Seeking treatment will drastically improve your sleep! Do you feel like any of these reasons apply to you? Are you tired of being tired? Visit the UPMC Sleep Medicine Center online to learn more about sleeping habits or to schedule a sleep study to uncover the reason why you haven’t been getting the right amount of sleep.