Everyone knows that we need to be well rested to be able to function properly, but many of us sleep less than we should. Sleep is a key element to our bodies and helps us to repair and recover from the day, but what is it really and how is it measured?
People often assume that getting a good night’s sleep is simply a matter of turning off the lights, getting in bed, and drifting off into a blissful sleep. But a new study conducted at the University of Pennsylvania has shown that there are several more factors that tend to disrupt sleep patterns, and if you’re one of them, you might want to read this post.
Like many other people, you may have tried a couple of different ways to get a good night’s sleep. Maybe you’ve tried white noise machines, hair-pulling eye masks, expensive pillows, and the whole nine yards. Despite all of your efforts, you never seem to get a good night’s sleep. That’s because there are more than a few things that can affect your sleep, causing it to be irregular.
It’s no secret that a lack of proper sleep can lead to the development of many diseases, including obesity, heart disease, and diabetes. But why is it so hard to get enough sleep? You just have to close your eyes and fly to Neverland, right? Not really. Many factors can affect the duration and quality of your sleep. Here are a few, for example. B. Alcohol, phone, sleep or diet. Read on to find out more.1. Mattresses
The first thing you should look at is your mattress. People tend to ignore spring elements, slatted beds and platform beds. It is important to find a comfortable bed and mattress that suits you and does not cause back pain. If your mattress is old, it’s time to buy a new one, preferably memory foam. This will significantly improve the quality of your sleep. You can tell if you need to buy a new mattress by its condition and years of use. A latex mattress will last about 12 years, a memory foam mattress is quite durable and can be used for about 10 years, while other materials have a shorter lifespan.
2. Alcohol
There is a direct link between alcohol consumption and insomnia. One of the main reasons for insomnia after drinking alcohol is that your body metabolizes it much faster. The result is that you feel tired an hour or two later than normal. However, this effect does not last long. After the transformation of alcohol, your sleep is again disturbed because you wake up in the middle of the night. This is especially true for people who are light sleepers. Additionally, alcohol can affect sleep quality in other ways. This can lead to anxiety and anxiety-related disorders that prevent you from falling asleep easily. It can also lead to a lack of muscle relaxation, which affects the continuity of sleep.
3. Mobile phones
It’s no secret that mobile phones have become an integral part of our daily lives. But have you ever thought about how it affects your sleep? Many studies show that using your phone before bed has a negative impact on the quality and duration of your sleep. For example, one study found that participants who were interrupted by their phones had sleep problems, including difficulty falling asleep and staying asleep. This is due to the blue light emitted by your phone, which disrupts the release of melatonin, the sleep hormone.
4. Nap
Taking a nap can be a good idea if you haven’t slept enough at night or if you feel tired during the day. Many people think that sleep helps them catch up on their nightly sleep, but this is a myth. The truth is that naps increase the risk of insomnia and make it harder to fall asleep at night. This is because your body associates sleep with sleeping at night. That’s why he gets confused when he tries to fall asleep at night without taking a nap. So instead of a full night’s sleep, you only get part of it.
5. Bedtime meal
Salty, sweet or caffeinated foods prevent restful sleep. These products include:
- Chocolate
- Ice cream
- Salted nuts
- Chips
If you are craving any of these foods, it is best to eat them three hours before bedtime. On the contrary, it is better to make a habit of eating only healthy food. And if you really want to eat something before you go to bed, you can do that, for example. B. Eat a nutritious meal:
- Nuts (walnuts, almonds)
- Oats
- Cheese curd
- Hummus
- Fruit (bananas, cherries, etc.)
Milk, yogurt or green tea and herbal teas are recommended.
6. Plan
Diet, for example, has many effects on the duration and quality of sleep. B. the amount of carbohydrates, fats and proteins consumed. With that in mind, let’s take a closer look at carbs. In case you haven’t noticed, here’s some friendly advice: Stop eating carbs right before bed. Carbohydrates raise blood sugar levels, making you hungry and unable to fall asleep. Moreover, postprandial sleepiness (after meals) is often associated with excessive consumption of carbohydrates. And so on. Therefore, it is recommended to avoid carbohydrates at least two hours before bedtime. In addition, people who ate carbohydrate-rich foods before bed were found to have more sleep problems than those who did not. Conclusion As you can see, there are many aspects that affect your sleep. You should assess the condition of your current mattress and make sure you are not disturbed by lights at night. Take care of your health by avoiding fatty and salty foods before bedtime and try to limit your alcohol consumption. If you incorporate these simple tips into your lifestyle, you will soon wake up in a good mood and with plenty of energy for the day.As the morning clock strikes, you try to get your final few minutes of sleep before it’s time to get up for work. But, it’s difficult to get deep sleep because your body gets used to the same routine. To ensure that you have a good night’s sleep, try these sleep hacks.. Read more about is sleeping late bad for your health and let us know what you think.
Frequently Asked Questions
What things can disrupt your sleep?
Sleep is critical to our health. A lack of sleep can make you more susceptible to disease and lead to weight gain. Here are 6 things that can affect sleep and cause disruptions, as well as tips to help you sleep better in your own home! Experts say that sleep helps your mind and body recover and rid itself of toxins and also can help you to lose weight. On the other hand, they also say that sleeping too much can lead to weight gain and obesity. So, what does science have to say about how sleep affects weight?
What are 5 effects of not getting enough sleep?
Getting enough sleep is essential. Your body is like a car: without a car, you can’t get anywhere. Studies show that inadequate sleep can affect your physical and mental well-being. The most common sleep complaints are fatigue, and difficulty sleeping at night and getting up in the morning. But how does this happen?
What are 5 tips to falling asleep faster?
If you’re tired of tossing and turning at night, you know how tedious it is to try to fall asleep. It doesn’t happen often, but sometimes you just can’t find the peace and quiet you need to drift off. Many factors can contribute to your inability to get a good night’s sleep, and you may be surprised to find you’re not alone. Here are five different things that can keep you up at night, and what you can do to turn them around. We’ve all experienced a few sleepless nights, or perhaps long hours of tossing and turning. If we stop watching Netflix or otherwise distracting ourselves on the go, we’re bound to eventually drift off to a peaceful sleep. However, what if we could find a way to fall asleep faster? It might sound too good to be true, but science has actually come up with a few surprising secrets that can help you sleep faster and more soundly.
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