Why Sleep Never Seems To Make You Feel Well-Rested
Sleep is all important, we all know that. But there are more kinds of sleeping disorders than many realize. You’re not just in trouble if you’re not able to fall asleep. Having a restless sleep can be just as bad for you as being sleep deprived. If you’re feeling like you’re never well-rested after a night in bed, it’s time to take a closer look at why that is and what you can do about it.
You don’t have a schedule
The body clock isn’t just a nebulous term we use to describe the different ways that routine or lack thereof can affect our day. It’s a very real thing. How our body recognizes the time, how it metabolizes food, how it produces hormones, all are very closely linked to our body clock. If how much or when you sleep differs from day to day, you will continue to have restless nights. Set a standard bedtime and try getting into a nightly routine to help you get into the mood for bed at that time. Stretch, meditate, brush your teeth, create half-an-hour of getting ready to sleep. Keep up the habit, your body clock will acclimate, and your sleeping pattern should be much more regular and much more effective.
You’re getting too much/too little
Not sleeping enough is one of the most common sleeping problems but sleeping too much can be just as bad for you. In fact, timing can be very precise when it comes to sleep. Setting an alarm isn’t particularly good for your sleeping pattern, and it has shown links to anxiety and stress. However, if you need to, put some math into it. We sleep in cycles that take us in and out of the deepest stages of sleep. If we wake ourselves up during those deeper stages, we wake up groggy and in a bad mood. If we wake up in the lightest stages between sleep cycles, we feel much more alert. It takes the average person fifteen minutes to get to sleep after lying down and closing their eyes. From there, we go in and out of a complete sleep cycle every hour and a half. If you have to set an alarm, do the math and give yourself five or six complete sleep cycles.
You’re too close to your screens
Part of your nightly ritual should involve turning off the TV, computer monitor, and smartphone screen for half an hour. Electronics produce blue light which, while it can make us more alert during the day, has been shown to disrupt us more often in our sleep. If you absolutely have to use your monitor, then look at Glarminy.com for screen covers that can stop it from producing too much blue light.
Stress is interrupting your sleep
Sleep and stress are natural enemies. While sleep manages cortisol production, which has a direct impact on our feelings of stress, stress makes it harder to get to sleep. By taking care of one, you take care of the other. It’s important to find ways of managing stress before you go to bed every night. Yoga, light exercise, breathing exercises, meditation, even keeping a journal have all been shown to have measurable success when it comes to reducing the immediate feelings of stress. The better you sleep, the fewer your problems with stress as time goes on. Physical stress manifests as mental stress, too, so try to avoid working out too hard before bedtime, and make sure you stretch or get a massage after your workouts.
The bedroom’s too bright or noisy
Distraction can your worst enemy in bed, too. Restless sleep is often caused by waking up during the night, even if for brief periods of time that you’re not fully aware of. Take a look around the bedroom at night and see if you can find what is waking you up. Are there noises you could guard against by blocking the bottom of the door or by getting a white noise machine? Could heavier window dressings as shown at removeandreplace.com block out street lights from outside your window? Minimize distraction in the bedroom as much as possible. If it isn’t already clear enough, this is just another reason you shouldn’t sleep with a TV or monitor on in the bedroom, either.
You don’t have the right support
The bed can very often be the main culprit. If you’re a deep sleeper, you might not have too much reason to be picky about your choice of bed. When you have difficulty resting through the night, however, you have to think about which kind of mattress best supports you. Resources like mattress-guides.net take a closer look not just at which beds are higher quality, but how they impact different sleepers. For instance, memory foam mattresses are great at supporting those who lie on their back, but their relative firmness can be a major source of sleep disruption if you sleep on your side. Learn your sleeping habits, learn what kind of support you need, and learn the bedding that will help you with that.
You control tiredness with a drink
There are two major drinks that people use to control their energy levels: caffeine and alcohol. Caffeinated drinks such as tea and coffee do have their benefits and can help you get a little more energy in the day. The more you drink throughout the day and the closer to bedtime you drink them, the more they can interrupt your sleep. On the other hand, while alcohol can be used to help you settle in the evenings, it can actually decrease sleep quality. It’s also a natural diuretic, which means you will be getting up more in the night to use the toilet. Try to avoid using either of those to control energy levels or tiredness.
Interrupted and restless sleep can cause stress, feelings of low energy, a weaker immune system, worse recovery from exercise and much more. It’s important you tackle it, so hopefully, the points above help you enjoy sleep and get the full benefits of it once more.