Terri Ramsey Beavers It is rightly said that a good night’s sleep is the one that soothes away all your worries, makes you calm, and puts you to rest each day.
But what if you are not able to get that kind of sleep? Feels frustrating. Right?
It is needless to say that the world seems a better place after you wake up from a peaceful sleep.
And when you spend your whole night twisting and turning on your bed, it is pretty tough to maintain a good mood the next day.
You should know that not being able to sleep properly affects your overall health and makes you cranky.
That’s why here we have some of the reasons why you are experiencing disrupted sleep and what you can do about it. Read closely because it is going to help you sleep through the night.
- Sleep apnea
According to a recent survey, many people can’t get enough sleep because they are not able to breathe properly while they are asleep. Medical science has termed this condition sleep apnea which means that you breathe abruptly while sleeping.
If you suddenly wake up in the middle of the night because you were snoring too loudly or having trouble breathing properly, then there’s a good chance that you might be dealing with sleep apnea.
The condition not only ruins your sleeping pattern but also brings along daytime fatigue and other health issues.
And one of the ways to deal with sleep apnea is to make certain changes in your lifestyle and use breathing machines while sleeping. If the condition starts getting worse, it would be best to contact your doctor for better treatment options.
- Feeling depressed or anxious during the late hours
It is needless to say that if you are happy and at peace on the inside, you will be able to achieve a good night’s sleep. This is because your mental health and sleep have a cyclical relationship.
Feeling anxious or depressed right before going to bed can improve your chances of sleep deprivation and affect the overall quality of your sleep. That’s the reason why many people wake up in the middle of the night with racing thoughts and anxiety.
If you also feel that your mind keeps on overthinking throughout the night, you should know that it is high time to opt for cognitive behavioral therapy. During the session, you will learn how to manage your mental health and instill lifelong strategies.
The experts conducting the session will help you adapt other relaxation techniques so that it is easier for you to calm down your nerves and stay asleep throughout the night.
- Uncomfortable sleeping conditions
Believe it or not, but your surroundings play an important role in helping you experience sound sleep. This includes the room temperature, the setting of the room, and your bed. Everything needs to be just right for you to get through the night without disrupting your sleep.
Therefore, here are some things you can try to make sure you sleep in a favorable environment.
- Adjust the room temperature: According to sleep experts, one must keep their room temperature somewhere between 65 to 72 degrees Fahrenheit before bedtime.
Once you start sleeping in a room with an adequate temperature, you will notice that you are much more refreshed and energetic the next day.
- Make adjustments in your bed: Your bed definitely plays an important role in your bed. So, you need to take a good look at your bed and make sure that it is inviting and really comfortable. For this, you can consider adding a new mattress and pillows and replace your old and weary ones.
You should also know that sharing your bed with a four-legged friend of yours can also end up disrupting your sleep. So, try not to share your bed with someone who hogs covers or disturbs you in the middle of the night.
- Limit the exposure to light: Having too much light exposure during your bedtime can also impair the quality of your sleep.
It actually signals the brain that it is time to wake up. So, make sure you draw your blinds before sleeping, switch off your phone and eliminate everything that glows during the night.
- Having the wrong snack
Midnight hunger is real, and you can get really uncomfortable because of it. In fact, a recent study revealed that many people wake up two to three times because they are either feeling too hungry or too full while sleeping.
So, if you are in the habit of eating a full bag of chips or even a pizza slice as a midnight snack, then you need to stop that right away.
Having a full load of fatty or protein-rich foods right before your bedtime can send your digestive system into overdrive, making you feel uneasy while sleeping.
So, it would be best if you opt for light snacks to munch on before bedtime so that you find a light snack to munch on before bedtime.
- Having caffeine right before bedtime
Caffeine actually acts as a natural energy booster, and that’s why it is a bad idea to have a cup of coffee before bedtime.
In fact, you’ll be surprised to know that caffeine actually makes your body active for the whole night, making you feel impossible to sleep.
This means that besides coffee, you must also avoid drinking sodas or tea in order to achieve a good night’s sleep.
Apart from this, you must also try to limit your caffeine intake throughout the day so that your body is free of caffeine by the time you go to bed.
To sum it all up,
Not being able to sleep properly is really not a good thing. It acts as a root cause for various health issues.
Hopefully, you might have gotten your reason for not sleeping through this article. If you are still unsure why you cannot make it through the night, it would be best to consult your doctor and be on the safer side.