Are you guilty of these 6 sleep wreckers? When it comes to getting ample amounts of quality sleep, it is not just about quantity. Like in many cases, you need quality sleep to feel truly rested. Many people feel tired even when they have gotten 8 or more hours of sleep. Experts share that this is most likely because of poor sleep quality.
Waking up tired is one of the most common indicators that you are unable to get quality rest. To get quality sleep, you have to move to a phase called REM sleep which is thought to help consolidate memory and induce you into a deep sleep so that you wake up feeling refreshed. Talk to your doctor if you are unable to get refreshing sleep after you give up these 6 sleep wreckers. Some illnesses like fibromyalgia, chronic pain, chronic fatigue, and a variety of other illnesses can interfere with your body’s ability to get the ample about of REM sleep.
What are common sleep wreckers?
Electronic devices like mobile phones, laptops, TVs, and other mobile devices give off light that can easily mess up with your body’s production of melatonin. Melatonin is the hormone that helps you fall asleep at night.
Smartphones and tablets disrupt sleep because they emit what’s known as blue light. This light is picked by specific cells behind your eyes and tells your brain that is still morning. In short, using your gadgets before you sleep disrupts your circadian rhythm.
To avoid this problem in the future, keep your smartphone in the kitchen or den to recharge. Stop keeping it on your nightstand where you will be tempted to check it from time to time.
Night Caps and Wine
A lot of people consider that a nightcap is one great way to help them relax and induce sleep. But this practice can backfire over time. Even when alcohol can make you feel sleepy initially, once your body break’s it down it can have a stimulating effect which prevents you from your body getting into the deep stages of sleep or can even cause you to wake up at night. While you don’t have to swear off alcohol altogether, try not drinking it before bedtime. It takes about 60 minutes for alcohol to become completely digested.
Food that has high refined carbohydrate content including chips can cause a quick raise your blood sugar levels. The body responds with this increase by providing more insulin. In addition, your brain will also respond by releasing various hormones including cortisol and adrenaline. This causes quick changes in your body within a short period and it will make it difficult to fall asleep. It is okay to have small snacks but ditch the chips for healthier snacks or some protein.
Temperature In Your Bedroom
When you sleep in a room that is too hot or too cold, you may not be able to achieve quality sleep. Make sure to choose a comfortable temperature of your preference. Temperatures between 65 to 75 have been found to have good effects on sleep.
Your mattress including your pillows has an effect on your sleep. Poor choice of bed and pillows may equal to poor sleep. According to experts, it is best to buy a new mattress every eight years or as needed. When you wake up stiff and sore each morning, then it is probably a good time to change your mattress.
Getting quality sleep is super important to your health. Experts recommend that you get between 7.5 and 9 hours of sleep a night and keep your schedule fairly consistent. Try these ideas and see if they help improve your sleep quality.