5 Common Reasons You're Not Getting Enough Sleep

February 20, 2019

5 Common Reasons You're Not Getting Enough Sleep    

  1. No Regular Bedtime Goal
  2. Activities that Hypes the Brain Up
  3. Decompress Thoughts Before Bed
  4. Too Much Screen time (Gadgets) 
  5. Poor Sleep Environment                                                       

 One of the main reasons for not getting a good nights sleep is not having a sleep schedule. It is useful to set yourself a regular routine. If you do not have a routine you will find yourself getting to bed later and later, so try to set a realistic time to go to bed on a daily basis. There is no point going to bed at 9.00 if you are not tired, so maybe try 10.30 to 11.00 pm

Initially you may feel strange and fuzzy as your body adjusts. Weekends can be a problem, so try to keep to the schedule where possible. Sunday lie-ins can be good but you may pay for it on Monday morning.

If you regularly indulge in activities which causes the brain to be hyperactive, your sleep will be disturbed.

  1. Drinking alcohol helps you fall asleep, however, it can be harder to stay asleep as your metabolism becomes active in the second half of the night, so you will then become restless. We all know what effects you can have in the morning, making your daily routine difficult.
  2. Research suggests that looking at the blue and white light coming from digital screens prevents your body recognizing when its time to go to bed, so it is harder to get to sleep. So using digital devices before sleep is a bad idea.
  3. Don't bring work into the bedroom, its the wrong environment and is not associated with rest and sleep.
  4. Don't drink caffeine after 5pm as it disrupts sleep and stimulates the brain.
  5. Eating fatty foods before bed decreases time people spend in REM sleep.
  6. Don’t exercise as your body temperature will rise making it harder to go to sleep.

Sleep to some people is literally a nightmare as bad thoughts keep nagging at us causing a bad nights sleep and as a result we can’t function the next day.

Dr. Epstein, a sleep specialist, recommends trying to calm your thoughts and worries to get a good nights sleep. Tell yourself that sleep is essential.

Not getting enough sleep can cause anxiety and Dr. Epstein says that it can cause health problems such as hypertension, strokes and diabetes.

‘Once you realize that sleep is vital to your life, Dr Epstein says, you can work on sleeping well.

 

Scientists suggest banning electronic screens close to bedtime, as they may leave people feeling still tired in the morning.

Electronic devices, such as computers, cellphones and TV’s give off a blue light which can prevent a good nights sleep.

By viewing stimulating content before bed may set off emotional responses, increasing adrenaline levels which reduces the ability to have a good sleep. Media devices should be banned at least two hours before bedtime .

Viewing electronic devices at night tends to encourage late night snacking which again can create a hyper state of the brain, encroaching on good sleep habits.

Environmental conditions , for instance, temperature, noise, light, comfort and electronic distractions are all factors that effect sleep patterns.

Research shows that noise , either from traffic, neighbours or household noises effect our ability to have a comfortable sleep.

Keeping your room tidy and de-cluttered is another factor for your mental and physical health.

By vacuuming the bedroom regularly will reduce dust mites, parasites and allergens, which will help with breathing when sleeping.

Having a purifier and plants will help keep the air clean, removing toxic chemicals. Sleeping in a clean controlled environment will definitely help with you getting, a good, well rested nights sleep.