Do you struggle to fall asleep at night? Even when you get 7–8 hours of sleep, do you wake up the next morning feeling exhausted? You are not alone if you stay in bed tossing and turning around every night. In the US alone, over 50 million people suffer from chronic sleep problems. Here are the top 5 reasons for sleep-related issues.
Here are the Top 5 Habits That Can Cause Sleep Problems
If you drink coffee or energy drinks later in the day, you will probably toss and turn in your bed when it’s time to sleep. It’s a no-brainer. Caffeine acts as a stimulant, which can give you a brief energy boost but, in turn, affects your sleep quality. Caffeine enters your bloodstream within 10 minutes after consuming an energy drink.
Your blood reaches peak caffeine levels within 15–45 minutes as it absorbs most caffeine. As a result, you feel more alert and experience enhanced concentration. But once the energy levels drop, it can leave you feeling even more tired and sluggish the next day. You can easily fall into a cycle where you feel like you need caffeine to make it through the day, which is excellent for Starbucks but could be better for your sleep and overall health. Suppose you are used to scrolling down your Facebook or watching YouTube videos in bed before you sleep. In that case, consider doing that tonight.
Using electronic devices before bedtime reduces your sleep quality. Light exposure controls the hormone melatonin. This hormone regulates your sleep-wake cycle. When it’s dark, your brain secretes more melatonin, making you sleepy. When it is light, melatonin production reduces, making you more alert. Electronic devices can alter your body’s melatonin production and shift your circadian rhythm. If this is your habit, know that you are not alone. Studies show that 95% of people use an electronic device before bedtime on at least a few nights each week.
If you eat a heavy dinner before going to bed, it may interfere with your sleep patterns. Give two to three hours between your last meal and bedtime. It allows digestion to occur and the contents of your stomach to move into your small intestine. It may prevent problems like heartburn at night and even insomnia. The digestion process can keep you awake, so it’s best to leave between dinner and bedtime.
Suppose you need help getting a good night’s sleep. In that case, it might be because your body’s natural sleep-wake cycle, or circadian rhythm, is out of sync. It happens when you must maintain a routine of going to bed simultaneously every night. Limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. The more your sleep schedule differs, the worse the jet lag-like symptoms you experience will be.
Alcohol can help you fall asleep faster, so it can mislead you into believing that it’s helping you sleep. Unfortunately, it also reduces the quality of your sleep. Alcohol also has a diuretic effect, which may cause constant trips to the bathroom in the middle of the night. Getting a healthy amount of sleep is crucial to having a healthy body.
Observe your habits and routines, and make the necessary changes to allow your body the time it needs to rest. Ensure that your body gets this rest at similar times each day. The habits may be challenging to break, but you’ll notice the difference and be glad you did!
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Those are the top 5 habits that can cause sleep problems. Share your thoughts. Please leave a comment down below. We want to hear from you.