Do you feel tired all day? Do you get enough rest? Studies have shown that more than one-third percent of the American adult population cannot get seven hours of sleep every day. If you’re having trouble falling asleep or getting to sleep, it’s something to be aware of. In the end, sleep is essential for the body to maintain normal vital activities.
In our current way of life, it’s difficult to achieve the proper amount of sleep every day. For some of us, it’s difficult to fall asleep at the time that we need to, even when we’re tired, which leads to exhaustion in the following day.
What is the reason we’re not able to sleep in a way that is consistent or adhere to a routine of sleep?
1. Intense Nighttime exercise
A leisurely stroll through your backyard prior to going to bed can be beneficial to your body. But, if you perform an intense workout before going to bed, it could alter your sleep patterns.
As we sleep our heart rate and body temperature decrease naturally, helping us settle into a restful sleep. But exercise can stimulate both of these functions, causing us to remain awake for an extended period of time.
Instead of doing a lot of exercise, you can take a leisurely stroll through your backyard, a brief meditation, or an easy swim to ensure that you have a peaceful sleeping in the night.
2. Alcohol consumption prior to sleep
Drinking alcohol just before bedtime may also affect your sleep. While alcohol can give you an euphoric feeling, it can affect your sleep pattern.
Also, alcohol can interfere with the quality of sleep you get. This is why you could be suffering from headaches and feeling exhausted when you get up after an evening of drinking.
3. The room should be kept at a constant temperature.
Our bodies require cooling to a certain degree in order to rest and the optimal temperature to sleep is 15.6 to 19.4 degree Fahrenheit. But, the majority of us aren’t able to maintain this temperature, either instead of reducing expenses on energy or because we don’t have the resources required.
4. Stress and anxiety
Stress and anxiety are other reasons that keeps us awake late at night. For the majority of people, it’s hard since they are more focused on negative things rather than positive ones. This type of negative emotional state can be harmful, not just to the quality of your sleep, but also for your mental health as well.
5. Caffeine intake
Do not drink espresso before going to bed to ensure you are sleeping at the right time. According to medical professionals the half-life of caffeine ranges from 5 to 6 hours i.e. it takes between 5 and 6 hours for the body to get rid of half the caffeine we consume.
The amount of coffee we consume throughout the day could affect our level of alertness at night. This is because the caffeine that remains in your system keeps you more alert and aware even when you should sleep.
While the effects of caffeine will vary based on the age of your child, how much tolerance level, and dosage, it’s essential to limit your consumption to less than 400mg daily. Additionally, caffeine consumption must be avoided completely after lunchtime to ensure a healthy night’s sleep.
6. Sharing your bed
In terms of science, sleeping with someone else on the same bed can disrupt sleeping. The reason for this is that the snoring or body movement of your spouse (or perhaps even the pet) could wake you up when you’re sleeping.
To prevent this issue, you can use earplugs while sleeping.
7. Sensitivity to light
The exposure to light can also affect sleep. For certain people, even a tiny light source could cause them to wake up.
If you are working at night and have to rest during the day, it’s important for them to shut out lights before getting ready to go to bed.
One method to accomplish this is to put up blinds that completely block your windows. It is also possible to use a blind to block any possible light coming in.
8. Food choices that aren’t right
Do you make an habit of taking an ounce or two of your most-loved snack before going to go to bed? It is likely that the protein and fats just prior to bedtime send your digestion system to hyperdrive which makes it more difficult to sleep and could cause heartburn.
Sometimes, however, the urge to eat can get us up from our sleep or prevent us from sleeping. If this occurs, choose lower fat and protein snacks like cereals with milk or even fruits.
9. Medication
Certain over-the-counter medications, for example, Excedrin and Midol contain caffeine, which could interfere with your ability to go asleep. Certain blood pressure medications, as well as decongestants, steroids, and asthma medications, can affect sleep cycles and trigger dizziness during the day..
Certain antidepressants contain properties that can keep you always alert even when you ought to be sleeping. Consult your physician If you think your medication interferes with your sleep cycle.
The time at which you are taking your medication may have an impact on your sleep. Your physician will be able to provide an alternative solution to this issue.
10. TVs, phones and other devices
We all enjoy binge-watching our favorite television shows However, constant exposure to blue lights from our televisions and smartphones can cause your brain to believe it’s still the middle of the day.
In the end, Melatonin, which is a chemical that triggers sleep via brain signals, isn’t created as vigorously as it could be.
Shut off all electronic devices an hour prior to time to go to bed. To relax prior to bed, you can read an ebook or relax with a relaxing playlist instead.
Are you experiencing sleep-related issues recently?
Our medical experts at Epic Medical Diagnostics will help you solve any sleep disorders that may be affecting you.