Can’t Sleep After 11 Pm?
Afternoon, I want to ask, why can’t I sleep above 11 pm, if for example I sleep below 11 am it’s normal, wake up at 5 am as usual. It’s just that if it’s past 11 am I’m still literate, it won’t be able to sleep until dawn. Why do you think? Thank you in advance .
Thank you for asking HealthReplies.com.
Sleep patterns can be affected by habituation. If you're used to going to bed before 11 p.m. and waking up at 5 a.m., then it's normal for you to find it difficult to fall asleep after that time. The reason is because your body's biological clock (circadian rhythm) has gotten used to sleeping and waking up at that time. This body's biological clock regulates the function of the organs in your body, including regulating the rest and wakefulness responses. Of course, this biological clock cannot be modified in a short time, but is formed through a long adaptation process.
In addition to habituation, there are also several other factors that can make it difficult for you to sleep, for example:
Unhealthy lifestyle, for example if you often eat too full before bedtime, consume excessively caffeinated drinks
Uncomfortable environmental conditions, for example if you sleep in a noisy, stuffy, too cold, glare
Psychological stress, for example, when you are under stress due to work, household conflicts, the loss of a loved one
Certain diseases suffered, for example rheumatoid arthritis, asthma, GERD (reflux of stomach acid into the esophagus), and so on
Discipline in applying the time to sleep and wake up is needed so that body functions are maintained. Therefore, it's best if there are no significant obstacles, you should make it a habit to go to bed and wake up at the same time every day. That way, you can feel fresher and fitter when you wake up, so you can do better the next day. Aim to get 6 to 8 hours of sleep a day, divided into 6 to 7 hours of sleep at night and 45 minutes to 1 hour of sleep during the day.
In addition, also make sure that your bed environment is always comfortable. Don't eat too full when it's close to bedtime. Avoid excessive caffeine consumption. Stay away from cigarettes, alcohol and illegal drugs. Do a healthy lifestyle, starting from exercise, eat healthy food, and stay away from stress. Also avoid taking sleeping pills without a doctor's prescription.
If the steps above don't work for your complaint, don't hesitate to consult a doctor right away.
I hope this helps.
dr. Nadia Nurotul Fuadah