What could be the factors that affect sleep despite having an active lifestyle?

Question

Hello doctor,

I am a 32-year-old married woman with an active lifestyle. I work in the morning and take care of my 3-year-old child during the day. However, I have trouble falling asleep at night even though I go to bed at 10:30 PM. I usually end up sleeping at 12:30 AM. I do not have high blood pressure or diabetes, and I have not checked my blood recently. Could this be due to any deficiency? My periods are regular, but the color has been light for the past three to four months. I am not sure what is affecting my sleep. Can you please help me?

Thankyou.

Answer 1

Hello ,

Welcome to icliniq.com.

I read your query and understand your concern.

Insomnia (lack of sleep) can be caused by a variety of factors including a sedentary lifestyle ( lack of physical activity) and excessive screen time.

Despite being an active person, below are some lifestyle recommendations.

To engage in at least 30 minutes of exercise (such as walking, jogging, skipping, swimming, or yoga) as it can physically tire you out.
Make sure to get enough sunlight exposure in the morning to reset your biological clock (very important).
It is essential to strictly avoid the use of mobile phones, TVs, or any electronic devices at least two hours before bedtime.
Avoid consuming tea, coffee, or any caffeinated beverages after 6 PM and limit your coffee or tea intake to 1 to 2 cups per day.
Maintain good sleep hygiene by keeping a neat and clean bed, wearing appropriate clothes, and taking a bath before bedtime.
Turn off all the lights and make sure the room is dark before sleeping.
Take some time before bed to release your stress through meditation or other relaxation techniques.
Regularize your biological clock by consistently going to bed and waking up at the same time.

Even after strictly following all of the above if you still feel like you are having trouble sleeping, I suggest you to visit a healthcare professional for further help. Thankyou.

Take care.