5 reasons why you don’t sleep well and how to fix it: Do you have trouble sleeping but don’t know how to fix it? It is difficult to know what you are doing wrong.. Read the list below to see if these common sleep problems apply to you, and find out how to improve your sleep.
You have a bad sleep habits
How you prepare for sleep is as important as how you actually sleep at night. Before bed, here are two things to do:
- Clean Your Bedroom: A clean bedroom before bed calms your mind and causes less stress before bed. Stress is a major factor in poor sleep quality.
- Create a sleep routine: go to bed and get up at the same time every day. By having a consistent sleep schedule, you’ll regulate your sleep, tune your brain, and sleep longer and deeper.
You do not sleep on your side.
The way you sleep is also extremely important. Sleeping on your back, side or front can have a significant effect on the quality of your sleep.
People who sleep on their stomachs are more likely to move and roll over. This sleeping position can also cause pain in the neck and lower back. If you sleep on your back, it can increase snoring and make sleep apnea worse. Most doctors recommend sleeping on your side. If your back or hip hurts, they recommend placing a pillow between your legs to help with alignment.
If sleeping on your side is not the right position for you due to your weight, consider sleeping on your back and supporting your head and upper back on a pillow. If you are breathing poorly because you have to sleep on your back, you may want a mouthpiece that snores.
Drink before you go to bed
What and how you drink before bed can have a huge effect on the quality of your sleep. If you tend to burn oil at midnight, you may end up drinking coffee or tea at night, but it can cause problems in your sleep routine. Doctors recommend limiting caffeine before bed to 4 hours before. Closer than that, you may find yourself spinning and spinning all night, limiting the amount and quality of your sleep.
On the other hand, although alcohol is a depressant and can make you drowsy when you drink it, the chemical process in your brain actually lowers the quality of your sleep. Depending on how much you’ve drunk, it can make you as drowsy as if you hadn’t slept at all.
You need to put away the electronics
The light emitted by electronic devices at night is a major disruptor of sleep. They produce blue light, which can mimic sunlight. Unfortunately, exposure to blue light can disrupt your circadian rhythms and cause insomnia. It is best to keep electronic devices away before going to bed.
You need a help
Have you tried some or all of these tips and the quality of your sleep still hasn’t improved? It might be time to see your doctor. You may have a health problem, such as sleep apnea, narcolepsy, or insomnia. Let your doctor know if you have any problems and what you have done to remedy the situation. They may know of other ways to solve your problem or to prescribe medication for you. Do not be afraid; over 70 million Americans have trouble sleeping. Your problems are not unique.
Hopefully, this list has helped you find and diagnose your bad sleep habits and will allow you to correct them.