Top 5 Habits That Make You Difficult to Sleep

By LeDucTrung.MD | Hi.Doctor | 4 Aug 2020

Are you struggling every night to fall asleep?
And even if you get 7 to 8 hours of sleep, do you still feel tired the next morning?

If so, you are not alone. Because in the world today, many people have the same sleep problems as you.
And like I used to do.


Here are the top 5 reasons for sleep problems you're experiencing:

1. Caffeine
Caffeine is one of the most commonly consumed stimulants worldwide, with up to 90% of adults in the US alone.

Caffeine appears in many different drinks, but the most and most famous is coffee.

So far, there has been a lot of medical evidence proving that caffeine, or coffee, in particular, can affect your sleep.

Caffeine is an adenosine receptor antagonist (adenosine-receptor antagonist), which means that caffeine will take over adenosine's influence, causing biological effects on the nervous system.

The positive effects that caffeine gives you:
- Mental focus
- Increase working efficiency in the short term

Whatever brings some beneficial effects for the job along with delicious taste. Caffeine causes sleep disorders if you abuse too much.
The most common is that you will have difficulty falling asleep. Also, caffeine also reduces the time of your sleep.
In the case of drinking too much coffee or caffeine, you will feel:
- Nausea
- Suspense, heart palpitations
- Trembling


2. Smartphone

If you're used to surfing Facebook in bed before you go to bed, you'll probably need to revisit it after reading this article.

Using electronic devices before bed reduces the quality of your sleep.

Melatonin is a hormone controlled by exposure to light. This hormone regulates your sleep-wake cycle. When it gets dark, your brain releases more Melatonin that makes you sleepy, and then the production of mild Melatonin will make you more alert. Using electronic devices can alter your body's production of Melatonin and change your circadian rhythm.
Studies show that 95% of people use some kind of electronic device before going to bed at least a few nights a week.

3. Eat more late at night

If you eat a lot late at night just before going to bed, you'll find that interferes with your sleep.

It is best to eat the last meal of the day before 7-8 PM. This allows the stomach to digest all the food and move it into your small intestine.
This helps to prevent problems like heartburn at night and even insomnia because the digestive process keeps you awake.

4. Sleep cycle

If you're having trouble getting to sleep and getting a good night's sleep, it could be due to your body's natural sleep-wake cycle or asynchronous circadian rhythms.

This happens when you don't maintain the habit of going to bed early and on time every night. Or more accurately, staying up too late to study, work,...and get up late the next day.

Try to limit late-night activities, even on weekends, so your body doesn't fall into an aroused state. Instead, spend the evening reading a book, meditating to relax your body and make it easier to fall asleep.

5. Wine and beer

Alcohol can help you fall asleep faster, so it may lead you to misunderstand that it helps you sleep.

Unfortunately, it also reduces the quality of your sleep. Alcohol also has a diuretic effect, which can cause urinary symptoms many times at night.



Each day we all have precious 24 hours to live.

Therefore, healthy sleep is vital for a healthy body so that we can afford to live as deeply as possible every day.

Watch your daily habits carefully, so you can determine which of these habits you are experiencing? From there, you can adjust these habits.

Make changes to live the most meaningful, healthy life.

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Medical Degree | University of Medicine and Pharmacy at Ho Chi Minh City | Founder of


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