Many people are unable to get that much-needed sleep no matter how tired they are at the end of the day. They will get into bed but sleep immediately eludes them and they are left tossing and turning the whole night, which needless to say, results in extreme fatigue and daytime sleepiness.
How can you ensure that you are able to fall asleep without a fuss at the end of a long day? The answer lies in making sure that you have an environment that is conducive to sleep. You and your partner can utilize the ultimate sleep aide that is sure to knock you out. You may also need to ensure that the ambiance of the room is one that will enable you to sleep for instance no harsh lights, no noise, cool temperature, and a comfortable bed just to name a few ways.
We will explore a few things that make it difficult for you to sleep. You will realize that some just require that you change some of the things you do but others may need an intervention.
Some people have difficulty falling asleep, and when they manage to, they do not stay asleep for long. Stress is a leading cause of acute Insomnia but once you resolve the stress the sleep issue tends to disappear on its own. Chronic insomnia, on the other hand, has many causes and can lead to long-term patterns of insufficient sleep. Such buffers can get some form of treatment to manage the condition.
Insomnia is a fairly common problem in adults but it needs treatment so as to avoid problems related to sleep deprivation.
Stress and anxiety
The day to day life of an adult can be stressful. You may be dealing with a horrible boss at work, may have an unmanageable work schedule, you may be handling the demands of the children, be dealing with sickness or a multitude of problems that result in your stress and anxiety levels being on an all-time high. On its own, stress is not a bad thing but when it is too much it can lead to physical and mental health problems.
Stress will impact on sleep. A stressed mind cannot relax enough to let you sleep. It is important that you manage your stress levels, identify and manage the stressors for a quick resolution resulting in your general well-being.
Exercise is good for the body and mental well being of an individual. It definitely should form a part of your daily routine and for most people, they only have time to exercise in the evening after work. However, exercising 2-3 hours before going to bed may not be a good idea unless you are doing relaxing yoga stretches. High intensity works outs rev up your adrenaline levels, heart rate and brain activity making it difficult to wind down.
However, exercising late at night does not affect some people and they are able to sleep just fine after a workout. Check what works best for you and adjust your workouts accordingly.
Mobile phones and other electronics
Sleep specialists recommend that you keep electronics out of the bedroom. These include mobile phones and televisions.
Phones have so many distractions including the internet, music, games amongst others. A television set will also keep your brain engaged making it hard for you to sleep.
Temperature and humidity
Make sure the temperature and humidity in your room are at a good level. During summer it can get very hot and most people just lower the temperature without paying attention to the fact that a very cold room is not good for sleep. It can also lead to problems like breathing issues. If the air is too dry, it will dry out your mucous membranes. Set the temperature and humidity to comfortable levels to ensure your comfort while sleeping otherwise you will keep interrupting your sleep to adjust the levels.
Noise and bright light
A noisy brightly lit environment is not good for sleep. If it is a situation you can control then make sure the environment is dark and quiet. If you cannot control the environment then invest in earplugs and eye masks to dim out the noise and light.
Make sure your room is clean and airy. A bed full of clothes is not comfortable to sleep in. Smells can also disrupt your sleep. Remove clutter and keep your room clean and fresh smelling. There are aromatherapy scents you can use to help your body relax and send you off to sleep.
Make sure your bed is comfortable. The mattress should provide good body support to avoid back, neck and shoulder problems. Mattress experts recommend that you consider changing your mattress every 8 years but of course this depends on the quality. You will also know it is time to change it when you start waking up with aches and pains all over. Latex mattresses have the longest lifespan and may be a good consideration when buying a mattress.
The pillow should not be too hard or too soft and should provide good neck support.
The sheets should be comfortable to use depending on the weather. Light airy sheets are best for hot days while heavier sheets will be better for cold days.
Get an alarm radio clock so that you can sleep the sound of your favorite radio station. Some have natures sound like waves or rain to help you sleep. Get one with a timer so that you do not have to switch it off once you fall asleep
Reading a good book using warm light is also a good idea. If you are into electronic books use one with white, not blue light.
Sleep is important, it helps our body rejuvenate and give you that extra burst of energy you so require to get through the day. Creating a conducive environment will help you achieve a good night’s rest.