Have you been suffering from sleepless nights more often these past few days or weeks? If your answer is yes then you need to take a look at your lifestyle. There is a big possibility that you may be doing something or a combination of things that is causing you to have trouble sleeping. The big question you need to answer is if you are to blame for sabotaging your sleep. Here are areas that you should take a close look at if you are having trouble sleeping.
Light is the Enemy
When it comes to sleeping, light is the enemy. This is because light prevents the body from producing melatonin which is very important for falling asleep. Even a little light can lower the body’s production of melatonin and get in the way of falling asleep. Experts also suggest avoiding white beddings which can also negatively affect the production of melatonin. If you want to fall asleep faster, your room should be in total darkness or as close to it as possible.
As we get older, our body becomes weaker thus it needs more support. This is also the case when it comes to sleeping. Using an old mattress doesn’t provide enough support and can cause back pain which gets in the way of quality sleep. Sleeping in an old mattress may be the reason you are sabotaging your sleep. Experts suggest getting a new mattress every 6-8 years depending on its quality and your weight.
If you’re one of the many people who consume three or more cups of coffee or tea daily, this may be the reason for your sleeping problem. You should consume your last cup of coffee early in the afternoon especially if you are sensitive to caffeine and other stimulants. Exercising can also be considered a stimulant since it will leave you pumped up even several hours after your workout. If possible, you should exercise in the morning or lunchtime to prevent your workout from getting in the way of your sleep. Chocolate also contains caffeine and can keep you awake at night. Be careful what you eat at night time especially right before going to bed since these might be sabotaging your sleep. Using your computer or watching television right before going to bed can also stimulate you and make it difficult to fall asleep.
If you’re among the many people who routinely take a nap mid-day, this may be the culprit for your trouble sleeping. If you really need to, just take a short nap that lasts about 15-30 minutes. Never take an afternoon nap that lasts an hour or more since this can result problems sleeping at night. This can mess up your circadian rhythm and result in difficulty sleeping or waking up in the middle of the night and having problems getting back to sleep.