The Things that Impact Your Sleep More than You Think!

Sleep, as we all know, is a vital commodity. Have you tried to function without adequate sleep after a few days of poor, or disrupted sleep? To those that have experienced being a new parent, the idea of not getting sleep is nothing new. Most new parents think nothing of three or four cups of coffee before 10 o'clock in the morning! And for those that do reach for the caffeine, people find that if they're overindulging in it, it sets them up for a poor night’s sleep, which sets them up for a poor day, and so, the cycle continues.

When it comes to addressing how to get a good quality sleep, there are a lot of things that we are doing now, parent or not, that are drastically impacting the quality of slumber, so let's have a look.
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Using Our Phones Right Before Sleep

While we may think nothing of texting someone just before we hit the hay, it may have a bigger impact on your sleep then you realize. The main thing with smartphones is that they emit blue light, which severely disrupts your melatonin, also known as the sleep hormone. And although you may have your adequate night's sleep, the quality will not be as good, because of the melatonin disruption, meaning you won't have as deep a sleep as you would without the blue light. The same applies to televisions. If you've got one of these in your bedroom, your sleep will suffer. The best environment to sleep in is a pitch dark one. So this means removing all devices, but also installing blackout blinds. If you really cannot bear to part with your phone just before bedtime, then install a blue light filter.

The Sleep Position

Yes, even the position you sleep in can have an impact on the quality of your sleep. Are you one of those people who sleeps on your left-hand side? If so, this is putting stress on some of your organs, such as your liver and your stomach. So you'll be better off turning over and facing the other direction. Or, if you sleep on your back, you might be prone to snoring. This will mean you don't feel as refreshed because you've been having difficulty breathing throughout the night due to the position.

If you tend to find that you are comfortable in a position that is quite bad for you in terms of how you sleep, you may want to address the quality of your mattress. There are plenty of sites like Mattress Life that give some details about the type of mattress that may benefit you, and you can find more from Mattress Life at their website. If you find that you've been using the same mattress for years on end, it's more than likely that the comfy factor has been greatly reduced by now. So combining your sleeping position with the quality of the mattress, as well as the height of the pillows, this will have a positive effect on how you sleep.

The Temperature

While you may view your bedroom as a fortress of solitude, is it as conducive to sleep as you think? Apart from the bed and the light quality, the temperature may be one of the issues that stops you going into a deep sleep. Lots of us have the heating on during the winter, thinking that keeps us cozy, but in fact, it is a cooler temperature that our bodies need, to go into a deeper sleep. The optimum temperature for sleep is between 60 and 67 degrees Fahrenheit or 15 to 19 Celsius.

If you have a small bedroom, it's more than likely that body heat is going to get your room warm very quickly, so do what you can to bring the temperature down. You can also help to bring your body temperature down by having a cool or cold shower a couple of hours before you hit the hay. It isn't always a pleasant experience, but after a while, you get used to the sensation. Plus, you won't just feel better during bedtime, it actually helps you feel more awake during the day since you'll be more rested.

The Effects Of Stress

The one big mistake we all make when it comes to going to sleep, is that even if we have something playing on our minds when we get to sleep, we feel that sleeping helps us to break down that stress somewhat. In some ways, this is true, but if you have an issue playing on your mind before bedtime, the best activity to do is a brain dump. In other words, get a notepad, and write down everything that has been playing on your mind throughout the day. While it may take some time to do, especially if you have lots of issues on your mind, it is a great way to get these problems out of your head.

Lots of people make the mistake of venting on social media, and yes, this can have a positive effect when you have a problem. People can help you solve the problem, but this goes back to using your phones before bedtime. With something playing on your mind, even if it's just replying to someone's comments on social media, this can keep your brain ticking over. Any sort of stress, be it positive or negative, will impact your sleep. So by either accomplishing what you need to do before your bedtime routine, or by making a list of the things that need accomplishing tomorrow, this is one of the keys to reducing stress and getting a good night's rest.

Along with fixing these four issues, remember that if you have a poor diet, and you consume stimulants before bedtime, regardless of whether it is sugar or caffeine, these things will impact your sleep. Think about what you are putting into your body, as sleep is the one proper way for you to recharge your body and your mind. By addressing these issues, this will begin to set you up for a much better slumber. Before long you'll be feeling more refreshed in the daytime without the need for those stimulants!

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1 comment:

  1. I like to sleep in a cool room on my right side but lately I have had to sleep on my back which I don't like at all but because of the pain in my knee it is the only position I can sleep in


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