Tired of Being Tired – Fighting the Most Common Causes of Poor Sleep Quality
One of the most frustrating moments after a long day at work is when you head home, ready to hit the hay, only to find yourself tossing and turning all night long; riddled with the inability to get any decent sleep. If this sounds familiar, then this article is for you.
You may be surprised to know that you are not the only one afflicted with sleepless nights – it is reported that around 1 in 3 people suffer from mild insomnia. In this article, we will look at how you can combat some of the most common causes of poor sleep quality, so read on to find out more!
It May Be Your Mattress
Before looking into the more psychological reasons behind the inability to sleep, we need to assess that it is not your mattress that is keeping you up at night. 70% of people have admitted to the fact that a bad mattress has kept them up all night long. The key when purchasing a good mattress is to ensure that first of all, it is comfortable.
Secondly, you want to make sure it offers you enough back support and has a sufficient number of spring coils to support your spine. A memory foam mattress is a good starting point to look at. When it comes to mattresses, we suggest you splurge. Afterall, you canâ€™t put a price tag on a good nightâ€™s sleep.
Â Â Â 2.Â Â Your Body Is Wired
In our fast paced society, we are almost trained to run on caffeine. Everywhere, youâ€™ll see people guzzling down coffee, soda and other stimulants that help us stay awake in the day time. The downside of this fast paced life is that too much caffeine and stimulants in your system is one of the biggest culprits for poor sleep quality.
Research has also shown that caffeine has the ability to delay the timing of your body clock, thus wrecking your natural Circadian rhythm. If you absolutely need caffeine in your system, try to limit your intake to one or two cups of coffee a day maximum, and avoid consuming caffeinated drinks past lunch time.
Â Â Â 3.Â Â You May Be Eating And Drinking Too Late
Too many of us just donâ€™t know where the time in the day goes, and thus end up drinking and eating dinner way later than recommended. Eating too late and too close to bedtime can often cause heartburn and internal discomfort, which may in turn affect the quality of sleep you get.
Try having dinner at least a good 3 hours before you plan on sleeping. It is also advised to limit your fluids before you head to bed as well, so you donâ€™t have to get up in the middle of the night to go to the toilet.
Â Â Â 4. Your Environment Plays A Huge Role
The environment you sleep in, we assume your bedroom, has a huge role to play in how well you sleep. Things such as light, exposure, temperature, noise and the number of electronic devices in the room all have a key role in determining what quality of sleep you get.
The best conditions for sleep are a dim and cool room, with minimal interference from light. Ideally, you want the room to be as quiet as possible as well. Electronic devices, such as televisions and phones, are often distractions, and it is advised that you keep them away when the time to hit the hay arrives.
Â Â 5.Â Â Low Levels Of Melatonin
Here is where we get scientific… Melatonin is a chemical released by your brain that helps to create our sleep-wake cycle. It also prepares your body for rest. If you are suffering from low levels of melatonin, going to sleep will feel like a war in itself.
You wonâ€™t be able to fall asleep, let alone stay asleep for a long duration of time. This is the same effect which occurs when you are suffering from jetlag.
You can consult a doctor if you suspect you have low Melatonin levels, and you may be prescribed Melatonin supplements that will help kickstart your body clock. You can also choose to consume more Cherries, Asparagus, Walnuts, Flaxseed and other foods that are natural sources of Melatonin.
We hope that these handy tips on how you can combat the common causes of poor sleep quality have been useful in your endeavor towards getting a better nightâ€™s rest.
Identity Magazine is all about guiding women to discover their powersÂ of Self-Acceptance,Â Appreciation, and PersonalÂ Achievement.Â We ask that every contributor and expert answerÂ Â the Identity 5 questions in keeping with our theme. Their answers can be random and in the moment or they can be aligned with theÂ current article they have written.Â In that way, and as a team, we hope toÂ encourageÂ and motivateÂ each other, thus inspiringÂ you to Get All A’s.
1. What have you accepted within your life, physically and/or mentally?Â Additionally, what are youÂ still working on accepting? Now, weâ€™re talking about resignation, rather stepping into, embraced, and owned.
That not all will enjoy my writing.
2. What have you learned to appreciate about yourself and/or within your life, physically and mentally?Â On the other handÂ OR in contrast,Â are there elements of who you are that youâ€™re still working onÂ appreciating?
I appreciate my ability to be creative.
3. What is one of your most rewarding achievements in life? Tell usÂ not onlyÂ what makes YOU most proudÂ but alsoÂ share theÂ goals and dreams that you still have.
Proud to have a career in writing
4.Â Of course, weÂ all have imperfections,Â orÂ so we think.Â In truth,Â we are all perfectly imperfect. What are your not-so-perfect ways?Â Likewise,Â what imperfections and quirks create who you areâ€”your Identity?
I guess manyâ€¦my sense of humorâ€¦.
5. â€œI Love Myâ€¦â€ is an outlet for you toÂ appreciate and expressÂ all the positive traits that make youâ€¦wellâ€¦YOU!Â In fact, sharingÂ what you love about yourself will make you smile, feel empowered, and uplift your spirit and soul. (We assure you!)Â Therefore,Â Identity challenges you to complete the phrase â€œI Love Myâ€¦?â€
I love my writing and family.
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