Sleep is absolutely vital to staying healthy. Unfortunately, it is very easy to annoy him. Here are seven bad habits you need to erase from your life in order to sleep well.
a bad night sleep it is something that some people experience too often. We wake up groggy, with little energy to expend during the day. And poor sleep can have serious long-term health consequences: weight gain, loss of immunity, memory problems, etc. -. Sleep is essential for good health. However, it is seriously undermined.
Sleeping through the night is sometimes hard. Disturbances are many and varied. But then, if sleep is so crucial, how can getting a full night’s sleep be so difficult? Waking up at night is a form of insomnia, the causes can be very varied. While insomnia can be a serious problem that requires medical attention, the causes of less serious sleep problems can be fairly easy to correct. They are often linked to lifestyle habits. Here are seven reasons that may explain why you sleep poorly.
night trip to bathroom
One of the common causes of interrupted sleep is going to the bathroom. People get up at night to relieve themselves, but if you stay up too long afterward, your entire sleep cycle can be affected. The cause may be that you drink too much water, but it can also be more serious (diabetes).
If your bladder wakes you up at night, try limiting fluids at night. Do not drink two hours before going to sleep, in particular, avoid alcohol or other caffeinated beverages, these are diuretic.
If you’re taking a diuretic, that may be the culprit. If limiting beverages before bedtime doesn’t solve the problem, consider seeing a doctor.
the room is too hot
One of the culprits for sleep disturbances may be your bedroom or your internal body temperature. The latter fluctuates throughout the day, when it increases in the morning and early afternoon you are more alert, and when it decreases it is time to sleep. If your bedroom is too hot in the middle of the night, your body may think it’s time to wake up. And if it’s hot, you may have night sweats.
If you can’t turn down the room temperature, try taking a cold shower, turning on a fan, or putting your sheets in the freezer before bed.
Snoring or sleep apnea
Another cause of sleep disturbance is snoring. Snoring may be harmless (aside from the noise it makes, of course), but frequent, loud snoring can be a sign of sleep apnea. If you wake up with a dry mouth or your partner tells you that you stopped breathing during the night, you may have sleep apnea. This disease greatly degrades the quality of sleep and leads to other health problems.
A doctor will help you figure out the best treatment for you, whether that’s using a dedicated machine, changing certain lifestyle habits, or having surgery.
Anxiety or depression
Mental health and sleep are closely related. Anxiety and depression can affect sleep quality, and lack of sleep can degrade mental health. It can be hard to break out of this loop, especially when you know that lack of sleep leads to lack of motivation.
If you wake up at night feeling anxious, you may not be able to get back to sleep. Also, depression is strongly associated with waking up too early at night and preventing yourself from going back to sleep.
For those who suffer from anxiety and sleep problems, cognitive behavioral therapy (CBT) can be effective. This allows for long-term strategies to manage mental health and targets the source of the behavior rather than the symptoms. Nutritional supplements can also help.
Other relaxation methods may help, such as meditation, sports, or a hobby. If anxious thoughts are keeping you awake, try making a to-do list for the next day. So you can forget about what you have to do the next day.
The blue light of your smartphone is affecting you
Maybe you check your email or social media before you go to bed. Many people admit to doing it right before bed.
Problem, the artificial blue light emitted from screens can delay your circadian rhythm and suppress melatonin, a chemical compound that tells your body it’s time to sleep. By staring at your smartphone before bed, your body wakes up and becomes more alert. The natural rhythm is disturbed and you wake up at night and suffer from a clear lack of sleep.
The solution is simple: don’t use your phone or computer right before you go to bed. Two hours before bed, put the screens away and do more relaxing activities, like reading. If you use your phone as an alarm clock, buy a low-end alarm clock, so you can keep your phone away from bed.
Heartburn and indigestion
Heartburn can wake you up at night, with all the pain and discomfort that comes with it. Then it can be very difficult to go back to sleep.
Common culprits for heartburn include spicy food, chocolate, lemon, and alcohol. If you can’t identify the cause, try writing down everything you eat and your symptoms. You can then remove the suspects from your diet and find the culprit. Once this is done, avoid that food or dish as much as possible.
Heartburn may simply be related to diet, but it can also be an indication of a well-known disorder, gastroesophageal reflux disease (GERD). People with it often experience heartburn or a cough regularly when they go to bed at night. If your symptoms are more severe or you think you might have them, see a doctor.
Alcohol or nicotine before bed
Many people turn to alcohol to relax, but it interrupts their rest when they are asleep. Alcohol increases adenosine, which helps you fall asleep. However, a rapid increase in its production causes you to wake up before you are fully rested. A last drink before bed can also make you go to the bathroom at night. Additionally, alcohol relaxes the muscles in your throat, which can increase snoring and wake you up.
Although smoking or vaping can also be seen as a relaxation mechanism, it disturbs your rest. Nicotine is a stimulant, so it disrupts your circadian rhythm and makes your body more alert. Electronic cigarettes have the same effects.