While it is no secret that sleep can make people feel good and energized, many of us skimp on quality slumber most of the time. This, of course, is not always intentional. Some just have difficulty falling and staying asleep and then continue to suffer its consequences during the day.
Whether you don’t get enough sleep or believe that what you’re getting isn’t enough, you can’t continue staying that way for a long time. Poor sleep can affect you physically and mentally, compromising your mood, emotions, memory, and different biological functions.
One of the most obvious reasons you have trouble falling and staying asleep is exposing yourself to artificial light before bedtime. This includes mobile phones, televisions, video games, and electronic books. Sleeping can also be a problem if you don’t have a comfortable sleeping environment or if you are using worn out mattresses and pillows. Make sure that you get your mattress from a store in Salt Lake City that sells quality mattresses, such as 2 Brothers Mattress.
Below are some of the other reasons you can’t sleep at night and what you can do about them:
You drink alcohol close to bedtime
Although alcoholic beverages will initially make you feel tired and drowsy, it will also disrupt your rapid eye movement (REM) sleep. This is the stage where your eyes move quickly in different directions and is believed to help consolidate memories. With reduced REM sleep, you are more likely to wake up feeling groggy, with difficulty concentrating.
This is why you cannot rely on alcohol if you have trouble sleeping. It is always advisable to stay away from drinking, especially before bedtime. If you, however, decide to have a few glasses of wine during dinner, be sure to limit your consumption to one to two glasses. You should also drink enough water to avoid dehydration from alcohol.
You have a rumbling stomach
Sleeping on an empty stomach often results in hunger pains, which can keep you mentally alert. This can then negatively affect your sleep, preventing you from getting a full night’s sleep. It can also lead to weight gain, as starving can cause bingeing later on.
You can avoid hunger pains during the night by eating small healthy meals a few hours before bedtime. Make sure to avoid heavy meals or overeating at least two hours before going to sleep. Note that the right amount of fullness will enable you to doze off without interruptions, while also allowing your body to do all of its processes.
You think too much when lying down
Drifting into sleep is not that automatic when people close their eyes and lie down. If this is the same for you, it may be because you can’t stop thinking the moment your head hits the pillow. This then follows trying to quiet down your mind or fighting the temptation to think about your problems and concerns.
If you tend to overthink before sleeping, doing some calming exercises or a little meditation is worth considering. You can also write down the things going through your mind to get them out of your head and sleep better. Also, you can make a list in your journal of the things you need to accomplish the following day.
One great approach to getting quality sleep is minding what you do during the day. Take note of the things mentioned above and try to establish a calming pre-bedtime routine. You should also invest in quality mattresses and pillows to have a comfortable sleep.