Do you wake up more tired than when you went to bed? Do you sleep overnight but still feel exhausted? Are you tired of this routine day in and out? If this sounds familiar, you are in the right place for help.
When you can’t sleep at night, chances are you are doing something wrong. Medical experts say we must pay as much attention to sleep as we do to a nutritious diet. If you are exhausted way too often, here are possible reasons…
The Wrong Room Temperature
Sleep experts say that the ideal room temperature at night should be between 65 and 72 degrees. People like to cut the energy cost down. They turn down the thermostat during the winter or switch off the AC during summer. This creates bedroom sweltering.
If you are guilty of this, it could be affecting your sleep. The human body needs to stay slightly cool to enjoy a good night’s sleep and that’s impossible in an overly heated bedroom.
Likewise, a bedroom that’s too cold can keep you awake. Either adjust the thermostat to your comfort zone or improvise (wear socks in winters/use a fan in summers).
Stress and Worry Does Let You Sleep Overnight
The most common non-medical reason for insomnia is stress. And stress can cause not just your heart to beat faster, but your blood pressure to rise as well. If you are seeing a doctor for stress and hypertension, they must have recommended you some vitamins for high blood pressure.
Usually, during the day, life activities keep you distracted. You might even feel so tired you wish to just sleep. But, the moment you lay on the bed, your thoughts don’t let you sleep.
There are several ways to combat this. Practice meditation on a daily basis. Remind yourself of the things you are grateful for. If this does not help, then get up and sit in a dark part of the house. Keep the lights off while you do that. As weird as it sounds, it actually helps in breaking the worry cycle. It calms your nerves down and you will be ready to go back to bed.
Too Much Light
Another possible distraction that’s keeping you awake could be the blue light in your room. Whether it’s coming from the TV, reading lamp or outside your window, it could impair the quality of your sleep.
You will be surprised that for some people, the glow of the alarm clock beside their bed is enough to signal their brain to stay awake.
Try turning off all the electronics in the room. This also includes your smartphone. Shut everything down at least an hour before bedtime. If the light from outside the window is bothering you, get shades or use curtains. The best solution of all is to wear a sleep mask as you go to bed. It will help you sleep overnight better and you will feel glamorous at the same time.
Messed Up Biological Clock
In this case, here’s what happens. You stay up late on Friday and Saturday nights. You are pretty much sleeping in the morning. This can mess up with your biological clock.
Even if you go to bed early on Sunday night, you won’t be ready to sleep. It must have happened to you before. You barely get 2-3 hours of sleep. And when you actually fall asleep your alarm starts ringing. That’s one reason why we all hate Mondays.
It’s not just adults, kids sleeping habits can be disturbed because of staying up late at night. That’s why parents should make sure their kids stick to the bedtime schedule during summer break. Otherwise, they would have a hard time adjusting when school starts.
Drinking Too Much Caffeine
Some of us drink extra-large lattes to get through the day. It sure keeps you awake but too much caffeine is bad. And if you are drinking caffeine or tea in the evening, you must stop. Caffeine can interfere with their normal sleep cycle. It will leave you feeling more tired.
Take control of your caffeine consumption. It shouldn’t be more than 8 ounces a drink and just take 3 drinks in a day. Only take decaf beverages after dinner time. Once you do that, falling asleep won’t be so hard anymore.
Drinking Alcohol Close To Bed Time
Wait, doesn’t too much alcohol make you dose off? It should let you sleep overnight quickly, right? Yes, it does but it disrupts with the natural sleep cycle just like caffeine. You won’t enjoy a good night’s sleep plus the hangover will make you feel tired the next morning.
Once you have identified the cause of disturbed sleep, make necessary adjustments in your lifestyle to enjoy a good night’s sleep.