We all know that getting a good sleep is important for our health and well-being. We all know that a good night’s sleep is important for our health and wellbeing.
Many factors can lead to a lack of sleep. You may not be able to control some of these factors, but you can still make changes that will help you sleep better.
Your Bedroom is Too Hot
Temperatures that are too warm can cause you to be overstimulated and disrupt your sleep. Humidity can exacerbate this effect, and disrupt your sleep.
The ideal room temperature for sleeping is between 66-70degF (15,5-19.4degC). If you are having trouble sleeping, adjust the thermostat or turn on a fan in your bedroom to cool it down.
Your Evening is Too Bright
The light and dark you are exposed to is what regulates your body’s internal time. The light in your eyes signals your nervous system that it’s time to wake up for the day, while dimness and darkness trigger the production of melatonin for sleep.
Dimming your lights at home can help you sleep better. Try it a few hours prior to bedtime. You should also be mindful of the TV, your cell phone, computer, and tablet. A night of excessive screen time can cause melatonin to be inhibited and you to stay awake.
Stressing Your Body and Mind
Stress can wear you down on an emotional level. Stress can cause physical issues such as headaches and muscle pain.
Stress can also lead to unhealthy habits or coping mechanisms, such as drinking too much alcohol or using drugs. You may feel better at the time, but these habits will make it harder to sleep.
Try incorporating relaxation techniques into your daily routine to reduce stress. It could be something as simple as taking a bath or reading a book. Try yoga, meditation or deep breathing exercises.
Not enough physical activity during the day
A restful night can be created by an active day. Exercise can reduce anxiety and stress, regulate body temperature and make you physically tired so that you are ready to sleep.
While intense, heart-pumping exercises are good for the day, gentler activities such as yoga or stretching, which can be restorative at night, may also be beneficial.
Not enough positive social activity
Stressed social relationships, or a lack social support may lead to anxiety and stress.
In contrast, it has been shown that strong social connections are associated with better sleep. Make time to spend with family and friends, and cultivate those relationships.
