Do you struggle with getting a good night’s sleep? It is estimated that 30 percent of the population complains of having some sleep disruption. There are various reasons why so many people do not get quality sleep, and poor sleep contributes to many health issues like heart disease and stroke. Did you know that it’s not just about setting aside enough time for sleep? It’s about making sure you create an optimal environment that will allow you to get the necessary rest essential to maintaining good health.
Here’s a quick rundown of 5 significant reasons you may be having a hard time getting a good night’s sleep.
1) Caffeine– Caffeine is a stimulant, and excessive use can make users vulnerable to several side effects, including restlessness, frequent urination, and an elevated heart rate.
2) Alcohol-Millions of people turn to alcohol at night, with about 20 percent of Americans depending on alcohol as a sleep aid. But did you know that drinking before bedtime can inhibit quality sleep? While alcohol may help you fall asleep quickly, your sleep becomes more disrupted during the second half of the night.
3) Diet-A late evening snack is quite enjoyable, but research has revealed that consuming high-calories foods can make it difficult for men and women to reach REM sleep. Make sure you avoid big meals right before going to sleep.
4) Anxiety-Anxiety can lead to interruptions in your sleep pattern—making it increasingly challenging to reach REM sleep. In this era of COVID, anxiety, and depression are on the rise. Consider limiting or eliminating your media intake right before you go to bed. Instead of watching the news, find something light-hearted to watch. Better yet, cut the television off altogether and wind down the evening with a good book.
5) Your Phone-These WMD’s (Weapons of Mass Distraction) can keep the mind from settling down in the evening. While it can be fun to lay in bed and scroll through Facebook and Instagram, those evening minutes on your device may be costing you sleep later in the night. Research from Harvard has found that blue light—something that comes from our mobile devices—can disrupt our sleep. Instead of helping the mind and body wind down, phones stimulate the brain, making it more challenging to get a good night’s sleep. Try reducing your phone time in the hour before you fall asleep.
Before you start looking for prescription meds to help you with your insomnia, consider making some simple lifestyle changes.
To Your Health and a Good Night Sleep!
Bill
