After a night spent turning and tossing, you will wake up feeling tired, grumpy, and sleepy. As we get older, restless nights can become more frequent. Sleeping patterns change especially around menopause when age is a little bit advanced.
Are you experiencing frequent restless nights? If that is the case, then you might be going through a sleeping disorder. In this article, we will discuss the various causes of this condition and its remedies.
As life advances, you tend to get reduced amount of time sleeping. The body changes how it regulates the circadian rhythm, an internal clock that helps you respond to changes in dark and light. When there are changes to the circadian rhythm, you find it hard to fall asleep and stay asleep throughout the night.
It is very normal to sometimes find it hard to sleep, but when this condition occurs day after day, you need to address it. Without good sleep, you will feel tired and moody. Besides, it can have severe health effects on your health, increasing chances of heart disease, obesity, and type 2 diabetes.
Research shows that many people with sleep disorders have turned to different medications as they seek to have a peaceful night. The disadvantage with it is that these medications can have side effects. Some of the common side effects of sleep medications include headaches, strange dreams, dry mouth, drowsiness, dizziness, and abdominal discomfort.
What Causes Sleeping Disorders?
There are many factors that can cause sleeping problems. Even though they differ, the end result is the same— your body’s natural sleep cycle is disrupted or exaggerated.
Listed below are some of the factors that can cause sleeping disorders.
- Medical issues such as asthma
- Physical disturbances such as chronic pain from arthritis, fibromyalgia and headaches.
- Environmental issues such as noise or too bright lights.
- Mental health problems like anxiety and depression.
How to Get a Good Night’s Sleep
Discussed below are reliable ways you can improve the quality of your sleep. These methods have been recommended by sleep experts and it is prudent that you try them in your quest for a peaceful night.
Engaging in exercises will not just keep you in good shape but also improve your sleep. When you exercise, you boost the effect of natural sleep hormones such as melatonin. A study done on a group of people found that those who exercised regularly for four weeks had easier time falling asleep than those who didn’t exercise.
It is important to watch the timing of your exercising sessions. When you exercise too close to bedtime, it can be stimulating. Therefore, sleep experts recommend morning workout sessions. When you expose your body to the morning bright sunlight, you help improve its circadian rhythm.
Keep it Comfortable
Apart from the television, there are many possible distractions in your bedroom. Sleep quality can be significantly affected by ambience. This is why you should ensure your bedroom is as comfortable as possible. Normally, people prefer a dark, quite, and cool environment. These conditions promote a good night’s sleep.
Eat, but not too much
When you go to bed hungry, you will be distracted by a grumbling stomach. Similarly, eating too much before bedtime can cause distractions. Avoid heavy meals within three to four hours of bedtime. If you feel hungry right before bedtime, eat a small healthy snack to keep you comfortable until breakfast. You can eat a few whole-wheat crackers or an apple with a slice of cheese.
Start a Sleep Ritual
When you were kid, your mother or guardian probably read you a bedtime story and tucked you in bed. This is a comforting ritual that helped you fall asleep faster. As an adult, a set of sleep rituals can have the same effect. They help signal the body that it is time to sleep. You can take a bath, drink a glass of warm milk, or listen to soothing music to clear your mind.
Reserve the Bed for Sleep
Don’t use your bed as a mini-office for responding to emails and answering phone calls. You should also avoid watching late night TV in your bedroom. Your bed should be a stimulus for sleeping, not to remain woke. It should be reserved for sleeping purposes.
Having good quality sleep is vital for your health. Nights spent without enough sleep will always lead to a tired, drowsy day. Use the various sleep aiding methods discussed in this article for a calm and peaceful night.
These are great tips to get a good night sleep!
These are great tips to get a good nights sleep!
Great tips! The sleep ritual is what helps me most I think.
These are great tips, I try my best to eat early and not too much to have a good sleep. I will try to do the rest as much as possible. Thank you for sharing!
I like the idea of a bedtime routine and reserving the bed for sleep. Thanks for sharing!