Are you struggling with having sweet dreams and falling and staying asleep?
Sleep doesn’t come easy for everyone, and you may struggle with not getting enough zzzs. It’s frustrating when you need rest, yet you can’t seem to get to sleep or aren’t sleeping enough each night.
If you’re looking for ways to get more rest, it starts with understanding what affects your sleep. So let’s learn what factors affect your sleep and what you can do to get the rest your body needs!
1. Daily Stressors
Experiencing stress is common, but you must find ways to cope. Your health depends on it!
When you’re constantly bogged down with stress, it can affect your sleep. For example, work could be stressing you out. Or a relationship recently ended. It’s common to feel overwhelmed during life changes. But unfortunately, you may find you stay awake at night thinking about what’s bugging you.
To unwind and relieve anxiety, try doing things like yoga or meditation. Reading a book before bedtime is another way to relax.
If you still feel anxious and stressed, it may be time to see a professional. Talking it out or seeking treatment for anxiety and depression can help you regain a better sleep schedule. Establishing a daily cycle your body can depend on results in better rest.
2. Sleep Schedule
Your sleep schedule plays a big part in falling and staying asleep each night. If you go to bed at 3 am one night and 11 pm the next, your body gets confused. Maintaining a consistent sleep schedule is essential for your body’s clock.
You can start a sleep schedule by setting the alarm for you to get to bed and wake up each morning. For example, if you plan to go to bed at 11 pm, you should start wrapping up for the night at 10 pm. If you want to relax before bed, ensure you leave enough time before crawling into bed.
Sticking to a schedule will ensure your body sticks to a schedule. In turn, you should sleep easier and deeper without waking up as frequently.
As great as caffeinated drinks taste, you shouldn’t drink them too late in the afternoon. If you like to drink coffee in the afternoon, it’s best to drink a cup of decaf instead of being caffeinated.
Caffeine can make you wired, so going to sleep may not come easily. You may even find that you can’t go to sleep at all. Experts recommend drinking caffeine six hours before bedtime. That way, the caffeine won’t affect your falling asleep.
What you eat can affect how you sleep and your body functions. As mentioned, caffeinated drinks can keep you awake for hours. The same goes for sugar.
If your diet consists of a lot of sugar, this could also be affecting your sleep. Eating sugar, especially at night, overstimulates your body. When you consume sugar, your blood sugar levels rise. Then, your pancreas releases insulin. When your pancreas releases insulin, your cells get overstimulated, which results in a lack of sleep.
Maintaining a healthy diet of veggies and fruit aids a restful night. So, if you find you overeat sugar, try to cut it out as much as possible.
5. Bright Electronics
Being on your phone or watching a movie on your Kindle may seem relaxing to you. But the reality is a bright screen, and an engrossing story overstimulates your mind. So before bed, you need to relax and not get overly excited.
Watching a movie in bed on a phone or another device may make it more challenging to sleep. So, opt for reading a book on a reading device with warm lighting. Or, do meditation to slow down your mind in time for bedtime.
Despite making lifestyle changes, you may still struggle with getting enough rest. For example, you may have insomnia, making it challenging to sleep.
If sleep doesn’t come easy to you, it may be time to consult with a doctor. They may recommend other ways to relax and rest, such as using medical marijuana or melatonin.
Sleep is vital to your health — so if you’re not getting enough, it’s time to make changes!