Ever woken up tired even after a long night’s sleep? And does this happen on a regular basis?
Believe it or not, this is a problem faced by millions around the world. The impact of sleep deprivation on a society can be disastrous – from car crashes to severe occupational errors and failed health. Getting a good night’s sleep is undoubtedly essential for productivity and a sound well-being, and that’s why identifying causes and countering them is important.
These are a few factors science singles out as likely causes of poor sleep:
1. You eat or drink too much (or nothing at all) before bedtime: Going to bed with an empty stomach can cause those loud, grumbling noises – the ones no one likes – to keep you up at night. Eating too much, on the other hand, can keep you awake for hours, simply because you’re just too heavy – too heavy to comfortably move around, heavy to fall into a deep sleep, just heavy. When it comes to drinking water, an intake imbalance can have you spending nights in the toilet or with a mouth as dry as the Sahara desert. In all things – especially when it comes to food – balance is key.
2.
Your bedroom is not tidy or attractive enough: Be honest here, is your room a mess? Is it due for a thorough cleaning session, and maybe a new paint job? If your answers are yes and yes, that might be the problem. The truth is your bedroom is a personal sanctuary, and your mind feels at rest when you’re in a relaxed atmosphere. Put those two together, and you’ll soon realize that a clean room is pleasing to the eyes. Allergens may also be living in your space and unknown to you, they may be irritating your system.
3. You use mobile devices late at night: Most of us are guilty of this. With our busy schedules during the day, catching up with the outside world online or over the phone can seem convenient right before bedtime. Science shows that this impacts our sleep, thanks to the cognitive stimulation that takes place from the bright lights of device screens. This is why sleeping with room lights turned on can also affect your sleep. Online medical portal WebMD adds on to this with this fact: brain neurons get excited from activity when we we use these devices, instead of doing the complete opposite that’s needed for sleep which is relax. This is why it’s advised that devices are used at most two hours before bedtime.
4.
Your diet is imbalanced: Eating foods high in carbohydrates during the day – and especially very close to your bedtime – can negatively affect your sleep pattern. Replace those unwanted carbs with proteins instead. Foods like turkey, soy beans, milk and tuna are guaranteed to help your body secrete more serotonin, a chemical that induces relaxation.
The tips don’t stop here.
Find more information in these articles:
10 tips to help you sleep better at night.
5 easy ways to stop snoring.
Sources: WebMD, Wikihow and Centre for Disease Control and Prevention
