Do your nights involve a lot of tossing and turning? If yes, welcome to the club of night-owls who do not get the gift of blissful sleep.
If the struggle is familiar to you, we assume you must have tried a million ways already to get yourself to sleep – whether it is listening to white music or putting on an eye mask.
Yes, there is no denying that these methods help. But they are just medicines for theto the illness. But how about preventing the illness in the first place? In other words, how about staying clear of things that affect your sleep.
Just so you know, there could be a hundred things you’d be doing wrong in the daytime that affect your sleep. What are they? You may ask.
So, let’s get started.
The contributing factors to poor sleep
There are a variety of factors at work, some more evident than others, that can have a big impact on the quality of our sleep. These unseen things hiding in the shadows of our evening rituals can interrupt our sleep, leaving us sluggish, angry, and unable to meet the difficulties of the day ahead.
Caffeine
Research suggests that caffeine intake—particularly in high doses and close to bedtime—can interfere with sleep. It is commonly recognised that certain chemicals, such as coffee, can have a deleterious impact on the start of sleep. The consumption of caffeine blocks sleep-promoting receptors in your brain, thereby prolonging the onset of ensuing sleep.
Food
There is mounting research to suggest that consuming a diet that is high in sugar, saturated fat and processed carbohydrates can disrupt your sleep. An evaluation of sleep onset latency—the time it takes to go from being fully awake to sleeping—showed that eating certain foods and beverages close to bedtime may be connected with lesser sleep duration and longer time to fall asleep. These are usually junk food like chips, pizzas and burgers that are high in bad carbohydrates and saturated fats.
Alcohol
Although alcohol may aid in rapid sleep, it degrades sleep quality, frequently resulting in fragmented (interrupted) sleep. It is advisable not to consume alcohol before bedtime. Try to drink it earlier so that it is entirely out of the system before sleeping.
Screentime
You know that urge to watch one more YouTube video before you go to bed or to check messages? If yes, it could be the reason for your sleeping troubles.
There is evidence that screen time soon before bedtime may interfere with sleep. One explanation is that the blue light emitted by these devices can interfere with the secretion of melatonin, the hormone that tells the body it’s time to sleep. Another reason is the content of what is displayed on the screen. If you watch an emotionally charged video, or consume any other anxiety-inducing content on your screen, it can interfere with your ability to sleep. Sleep specialists advised that you turn off all screens at least one hour before going to bed and instead engage in some light reading or another soothing activity.
Temperature
One of the most important aspects that can influence human sleep is the thermal environment. Numerous studies have demonstrated that a bedroom that is too warm or too cold can cause discomfort and have an impact on REM sleep and blood pressure. A decrease in REM and slow-wave sleep, in addition to creating grogginess the next day, can have a negative influence on bodily recovery and the immune system, as well as learning, memory, and other activities.
Psychological factors
Several studies have disclosed that psychological factors such as stress, anxiety, tension, sadness, depression and anxiety can subsequently have a negative impact on sleep patterns, both in terms of sleep quality and quantity (sleep duration). According to research, anxiety can interfere with rapid eye movement (REM) sleep. This is the stage of sleep in which your dreams may be unsettling or transform into nightmares that wake you up.
Closing thoughts
In summary, the damaging effects of not getting enough sleep can creep up on you, eventually taking a serious toll on your overall health, mood, and outlook. Whatever your circumstances though, by understanding the sleep-disturbing factors and altering the environment and habits, you can stay clear of sleeping troubles and wake up feeling unrefreshed.
