Sleeplessness can be highly frustrating. Some aspects are beyond control, but there might be some things you might be doing to cause sleep disturbance
Sleeplessness is something we all have experienced. And we know the feeling, how frustrating it is to not be able to fall or remain asleep. The next morning is no better as all that lack of sleep makes you tired, cranky, and irritated. Although some aspect of it is beyond control, for example, several mental health issues can cause sleep disturbances. However, there are many aspects that are in your control. There are certain triggers that can disrupt sleep and by avoiding or managing those, you will ensure a sound good night’s sleep.
Now, let us look at some aspects that can disrupt sleep:
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Now, this is a stimulant, which is meant to wake you up. But if you consume it at the wrong hours, it will not just cause sleeplessness, it makes you restless, not to mention the frequent urination, which makes it more difficult to fall or stay asleep.
It’s not uncommon to want to have some alcohol to unwind at the end of the day. It also makes you drowsy. However, alcohol does you more harm than good when it comes to sleep. Although it might help you fall asleep, however, it will be more disrupted, thus affecting its quality.
Just like caffeine and alcohol, having larger meals close to bedtime has also been shown to disrupt sleep. It is generally recommended that one should have a light meal at least 2-3 hours before going to bed.
It’s great to exercise. In fact, you should get at least 150 minutes of exercise in a week. However, doing an intense workout close to your bedtime can disrupt sleep. This is because all that workout will pump you up, instead of winding you down. If you do want to work out close to your bedtime, try some stretching exercises that will help you to unwind.
If your parents pester you to put aside your phone while you go to bed, next time, instead of getting annoyed, listen to them. This is because exposure to any kind of screen right before your bedtime messes up your circadian rhythm, making it difficult for you to fall asleep. Hence, avoid all kinds of screens when you go to bed.
This is another thing that can mess up your circadian rhythm, thus disrupting sleep. It’s a known fact that human beings develop habits quickly. However, if you frequently change the time when you wake up and go to bed, your body will be clueless on when it should be active, and when it should unwind. Hence, set a time and sleep and wake up according to that.
Many cultures promote mid-noon naps. It helps you with the afternoon fatigue, rejuvenates you and you stay more active in the remaining part of the day. If you sleep well despite the nap, then it is absolutely fine. However, if you have trouble sleeping, then it might help you if you reconsider your siesta.
Also read: Why You Should NEVER Undersleep Or Oversleep
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Just like there are things that can disrupt sleep, there are some tips that might help you sleep better. Here are some of them:
Even after doing all these if you find it difficult to sleep, you should go for a checkup to rule out any sleep disorders. Remember, just like nutrition and exercise, proper sleep is equally important for optimal health.
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