If you are finding it difficult to get a full night's rest, then you are not alone. There are thousands upon thousands of people in your country alone that are experiencing some sleep disorder. To figure out how to treat this disorder and finally get that well-deserved full sleep, it is vital to understand the root cause of the problem.
Sleeping disorders can be caused by a variety of reasons which we will be discussing today. We here at the sleep adviser website will help get to the bottom of your sleeping problems, but first, let us determine the reason you find it difficult to sleep.
1.Stress and Anxiety
This is one of the most common yet less discussed reasons for having sleep disorders. There is a reason why stress is called a silent killer, and this is just one of them. During the day, our mind is often focused on a lot of activities that can also act as distractions from negative thoughts. This high activity goes down to zero once you are on your bed, alone with your thoughts. For some, their mind tends to wander towards the negative aspects of their life rather than the positives. Hence, the difficulty in getting a good night's sleep.
One of the most effective ways to combat stress and anxiety is by applying mediation. Take deep breaths, relax, and clear your mind. With practice, you will be able to drive away from the negative thoughts that plague at night.
2.Drinking Caffeine in the Afternoon
Bedtime and a cup of coffee is never a good idea. Caffeine's effect can last for up to 5 hours which means your brain will be on full alert for that amount of time. Not exactly a great way to prepare for bed. Try to keep coffee drinking during the early mornings only.
3.Too Hot or Too Cold Room Temperature
Sleeping is all about getting comfortable. That may be difficult to achieve if your room is at a sweltering 90 degrees Fahrenheit and above, right? A room that is too cold will also have similar effects on the body. Keep the room temperature between 65 to 72 degrees Fahrenheit at night to ensure a comfortable sleep.
4.Drinking Too Much Alcohol
Drinking a glass of red wine is recommended at night and is considered suitable for the heart. However, try to moderate your drinking to the bare minimum if you wish to have an uninterrupted night's rest. While it is true that alcohol can have some level of relaxation which can help you fall asleep faster, this does not guarantee that you will get to sleep throughout the night.
Alcohol tends to affect the body's sleep cycle. This means that deep sleep state like REM will be in constant fluctuation which can result in you waking up every half an hour or so.
5.Intense Exercise at Night
While a light jog around the block is fine, doing an incredibly intense physical exercise a couple of hours before bedtime will cause body temperature and heart rate to jump up. This is not what you want at night as the body should start cooling down for that energy recharging sleep. Always schedule your workouts in the morning or after lunch. This will help prepare your body for sleep later at night.
6.Eating the Wrong Type of Food Before Bed
Refrain from eating food that is high on protein and fat a couple of hours before going to bed. Eating too much pizza or potato chips can keep you wide awake into the wee hours of the night. Try to keep a balanced diet and if you feel like having a quick bite before bed, eat something that leans more towards complex carbs and only a bit of protein like whole-grain cereal and a glass of milk. This should satiate your appetite without affecting your sleep later on.
7.Too Much Light
We are not just talking about lamps and ceiling lights here, lights coming from your smartphone, television, and other gadgets can affect your body's natural internal clock as well. Light exposure at night can sometimes trick your brain into thinking that it is still daytime, causing you to stay wide awake.
You can prevent this by turning off or dimming light and putting your smartphone away an hour before bedtime. Shut your bedroom door and close the window blinds to ensure no light from the outside will penetrate your bedroom at night. Another solution is to use a sleep mask at night.
A wide range of factors can cause sleep disorders. The above seven reasons are the most common reasons why you find it difficult to sleep at night. Hopefully, our team has given you some excellent tips on how to get a good night's rest.
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