Regardless of your age or gender, it is important to have a better night rest to maintain physical and mental health. It is recommended for adults to have a minimum of seven or eight hours of sound sleep every night. Hence, you can have a healthy heart, prevent illness, rejuvenate your mind and body, improve your stamina, improves cognitive function, lower the risk of obesity, and promotes healthy growth in children.
But when your night sleep is tempered, it can lead to serious health problems which may include heart failure, heart attack, irregular heartbeat, high blood pressure, stroke, heart disease, and diabetes.
In this article, we shall highlight some factors that can affect your sleep and how you can correct those factors to sleep better tonight. These includes:
1. Long daytime naps
Having a long nap during the day can affect your sleep at night. Always try to have a short nap in the day if the need arises so that sleeping at nights don’t become worrisome.
You may need to have a long nap in the daytime only if you work at nights. The long crucial daytime nap will be a cover-up for your sleepless night.
2. Late consumption of caffeine
Although there are a bunch of benefits attached to caffeine consumption. It can enhance focus, boost energy and sports performance. According to a report, 90% of the US population consumes caffeine. But when you consume a large amount late in the day, it can seriously worsen your night sleep.
Caffeine will stimulate your nervous system when taken late in the day, stopping your body from relaxing naturally at night. It is therefore not recommended to take coffee after 3 – 4 pm because it can be active in your blood for up to 8 hours. But if you desire a cup of coffee late in the evening, choose decaffeinated coffee.
3. Wearing decorative accessories
Your decorative accessories is another factor that may affect your sleep at night when kept on during sleep. Falling asleep with your wrist-watch on, bangles, contact lenses, and jewelry will make your sleep uncomfortable (especially when you need to change position during sleep).
Consider removing all decorative accessories before falling on the bed at night, no matter how tired you are. It will ultimately aid better sleep.
Having a series of worries in your mind before bedtime can affect your sleep. Make sure you eliminate all anxiety before going to bed at nights, putting them aside for the following day.
You can ultimately help yourself through basic stress management – getting yourself organized, set priorities and delegate tasks. You can also ease your anxiety through meditation.
Having a relaxing shower is an additional way to have sound sleep. A relaxing bath can also help you fall asleep faster and improve your overall sleep quality.
5. Eating late in the evening
Eating late in the evening may have a negative impact on the quality of your sleep and in the natural release of melatonin and HGH.
So, eating high-carb meals four hours before bed will help you fall asleep faster. According to a study, low-carb diets help improves sleep. This means that carbs are less important in having a good night sleep for people who are addicted to a low-carb diet.
6. Pains in your body
You may be unable to sleep at nights because of aches and pains. A survey shows that poor night sleep is experienced by three-quarters of people with (low) back pain. Not sleeping well at night may cause your body to malfunction in the day.
The first thing you need to do is to practice sound sleep hygiene. A nighttime pain reliever can also help you doze off but if the pain keeps you up always, consult your doctor.
7. Lack of regular exercise
When your night sleep is disturbed for no reason, it may be due to lack of regular exercise. Exercise is a science-backed strategy for improving your health and sleep. Consider exercising regularly every day to get a better night sleep.
Exercise can enhance overall sleep quality. It can also reduce symptoms of insomnia as it offers numerous benefits than most drugs do. Exercise reduces time to fall asleep, time to wake up during the night, and anxiety while increasing the time it takes to sleep at nights.
Sleep has a lot of benefits for your health. So, take note of the above factors that can affect your sleep and do the needful to sleep better at night.