[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2015\/01\/infographic-10-reasons-youre-getting-poor-sleep\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2015\/01\/infographic-10-reasons-youre-getting-poor-sleep\/","headline":"Infographic: 10 Reasons You’re Getting Poor Sleep","name":"Infographic: 10 Reasons You’re Getting Poor Sleep","description":"Feeling like a zombie this morning? Discover ten reasons you may be getting poor sleep and find out how you can get better sleep.","datePublished":"2015-01-13","dateModified":"2022-02-23","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sleep-regions","name":"Sleep Medicine","url":"https:\/\/www.upmc.com\/services\/sleep-regions","sameAs":"https:\/\/share-dev.upmc.com\/sleep-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2014\/12\/zombie-sleep-teaser.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2014\/12\/zombie-sleep-teaser.png","height":527,"width":791},"url":"https:\/\/share-dev.upmc.com\/2015\/01\/infographic-10-reasons-youre-getting-poor-sleep\/","about":["Living and Wellness"],"wordCount":468,"keywords":["alcohol","caffeine","Energy drinks","lack of sleep","poor sleep","sleep","sleep apnea","sleep deprivation","tired","zombie"],"articleBody":"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 the proper amount of rest to help you feel functional the next morning. You may be surprised by these 10 common reasons why you’re not getting enough sleep:Late night dnacks \u2013 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 \u2013 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 eyes feel heavy and you’re relaxed enough to doze off.Temperature \u2013 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 \u2013 Too much stimulation (and artificial light) before bed can make it difficult to fall asleep.Alcohol \u2013 Having a nightcap before bed may sound tempting. Even though alcohol may make you feel sleepy ,it fragments your sleep. To wake up feeling less zombie-like, skip the alcohol.Caffeine \u2013 Coffee, tea, and energy drinks may be your go-to morning boost, but drinking them too late in the afternoon can keep you awake at night.Sleep schedule \u2013 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 \u2013 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 \u2013 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 \u2013 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.Editor's Note: This gallery was originally published on January 13, 2015, and was last reviewed on February 23, 2022. Refreshed Feb. 23, 2022"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2015","item":"https:\/\/share-dev.upmc.com\/2015\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"01","item":"https:\/\/share-dev.upmc.com\/2015\/\/01\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Infographic: 10 Reasons You’re Getting Poor Sleep","item":"https:\/\/share-dev.upmc.com\/2015\/01\/infographic-10-reasons-youre-getting-poor-sleep\/#breadcrumbitem"}]}]