You have probably heard it all and even tried it all to get some good, quality sleep. We are aware of the conventional ways like taking a hot bath before sleep or sipping chamomile tea. When traditional suggestions flop, the person who suffers from disturbed sleep has nothing to lose and is willing to try some stranger ways. One buzz is to hum like a bee, another is doing the complete opposite of trying to sleep, i.e. trying to stay awake. People will swear by some methods, and other methods have been studied and explained.
It’s time to have a more detailed look at the factors and possible suggestions to solve this problem that affects millions of people around the world.
It cannot be emphasized enough that what you eat affects all aspects of your health, including sleep. That last cup of coffee, for instance, even if early in the day, can affect your sleep because it takes around 6 hours for caffeine to lose its effect on the body. With enough cups of coffee throughout the day, the caffeine is hard at work keeping you awake to the wee morning hours. Spicy food is another problem we tend to ignore. In general, big meals before bedtime aren’t doing you any favors.
Suggestion: Limit caffeine drinks as much as possible throughout the day. Decaf coffee and tea could be alternatives if you need a hot drink. Generally, don’t drink too many beverages before bedtime to avoid a lot of bathroom trips, disrupting sleep. Also, make sure your last meal is a few good hours before sleep.
Since a lot of people still cringe when they hear the word exercise, so let’s just suggest that you stay active. The truth is many of us live a sedentary life. People with desk jobs are more susceptible to not fitting in enough movement throughout the day, not to mention TV show bingers! Your sleep problem might be happening simply because your body is not tired enough.
Suggestion: Get active! A regular morning workout is going to help you at night. Lots of things can pass for physical activity; walking, dancing, gardening, and even housework. The point is to move enough throughout the day. You can also do simple, relaxing movements of yoga or stretching at night to help relax.
Bad Mattress and Pillow Symptoms
There might be reasons right in front of you that are negatively affecting your sleep. If it’s not in front of you, it’s under you; an old mattress and equally worn-out pillows. It wouldn’t be surprising that these items are more exhausted than you are. These affect more than trying to get restful sleep; they can cause you to wake up with aches and pains in your back and neck.
Suggestion: You will know when it’s time to change your mattress and pillow because you will feel they’re not giving you enough support. Ideally, mattresses should be changed every seven years (though, most manufacturers will extend that time), and pillows changed every year or two. If it’s been several years since you last changed your mattress and pillows, visit myisense.com to get an idea of the new mattresses available with upgraded technology that was not around some years ago. These technical solutions can allow you to customize your new mattress for deep sleep.
It’s nearly impossible to get to sleep when you are under intense stress. Nearly every day is a demanding day whether at work or family obligations or any other sources of stress. Stress affects our bodies, feelings, thoughts, behavior, and contributes to a host of health issues, including lack of sleep. It can make you restless, irritable, overanxious, and even depressed.
Suggestion: Since we can’t totally eliminate stress from life, we have to find ways to manage it; this could be making some lifestyle changes. Make more time in your life for the things you enjoy and spend more time with the people whose company you enjoy. There might be some things you are doing that are seemingly relaxing but are actually increasing your stress levels, like too much online activity before bed. Instead, read something or listen to soothing music as ways to wind down before you sleep. Think about it, and you will find the sources of stress in your life to manage it.
Another issue in your hands to fix is creating the optimal environment for quality sleep. A room that is too hot can get you tossing and turning. A room too cold isn’t comfortable either. Noise is another factor to consider, and so is the amount of artificial light you’re exposed to. These elements can cause big problems when it’s time to hit the sack.
Suggestion: The optimal temperature in your bedroom should be around 65 to 67 degrees Fahrenheit. The body temperature decreases during the sleeping process, and this temperature helps facilitate it. As for noise, some people find white noise machines to be beneficial and help eliminate outside noise. While sunlight is beneficial and you should get some every day, the light coming out of our digital devices is the opposite, so avoid using them a couple of hours before sleep.
Insomnia is a symptom of sleep apnea. Other symptoms can be snoring, gasping sounds when asleep, feeling tired in the morning, morning headaches, among others. It is more common in men than in women and snoring is often the first sign, but there are plenty of people who snore that don’t have sleep apnea. This condition can cause serious issues as it affects your breathing while asleep.
Suggestion: The condition needs a professional doctor or sleep expert to evaluate if you indeed have it or not. Various treatments will be suggested for it, and if you are overweight you can help yourself by losing a few unwanted pounds as a start.
Sleep is a physical necessity. Simple lifestyle changes can help you fall asleep naturally. Some factors that affect sleep may be internal, while other factors are external. There are solutions for both, and you can learn new ways and pick up healthier habits that will help you catch your needed slumber.