Are you having trouble falling asleep on a regular basis? Well, one in three people experience sleeplessness, and one in ten suffer from chronic insomnia. Having a hard time sleeping could be as a result of a myriad of reasons, and in this read, we are going to cover at least 7 of them.
You’re Drinking Caffeine Too Late
Caffeine, as we all know, is asleep deterrent. It’s a stimulant and tends to stick around in the body for up to eight hours. It actively works to block a sleep-inducing chemical known as adenosine, while encouraging the production of adrenaline. These two are bad for sleep. So, stop drinking coffee in the afternoon and stick to morning or mid-morning.
Taking Alcohol Too Late
Most people think that alcohol is a sleep inducer, but that couldn’t be further from the truth. In reality, alcohol interferes with the REM stage of sleep, thus making you feel fatigued the following morning. Yes, you may feel sleepy after drinking, but that’s just a temporary effect.
Smoking Before Sleeping
Smoking is often equated with relaxation, but this is another neurochemical trick. Nicotine is a stimulant, and when you smoke before going to bed, you are bound to wake up several times at night. This is similar to taking caffeine just before bedtime.
Waking up To Watch Television Until You Get Sleepy
This is an awful idea for various reasons. First, watching television or any other screen tends to stimulate brain activity, which is the last thing you want when trying to sleep. Second, the light emitted simply tells your brain to wake up
Eating Protein Just Before Bedtime
Protein calls for a lot of energy during digestion, and this keeps the digestive system churning away as you try to get a good night sleep. This is an awful combination. So, snack on carbohydrates instead.
You are Not Exercising Adequately
On the basic level, this means you are not tired enough when going to sleep. However, in regards to sleeping, physical activities have more benefits than just fatigue. Working out alleviates stress, which is another major cause of sleeplessness and insomnia. Exercise can ideally reset a ruined sleeping cycle by increasing body temperature before it drops later and triggers sleep. Also, by exercising, you get to reduce daytime sleepiness, which puts your sleeping cycle back on track.
You Have Sleep Apnea
This is a condition where you stop breathing for a while during sleep, and it is one of the most common disorders related to sleep. For most individuals, it is a disorder that is easy to miss as the interruption usually does not fully wake the person. According to research, over 22 million people in America alone experience sleep apnea and over 80 percent of these cases go undiagnosed. If you want to know whether you have the condition, watch for symptoms like a sore throat, dry mouth, loud snoring, difficulty staying asleep, sudden awakenings with breath shortness and breathing cessation episodes noticed by another individual. If you or a loved one experience these symptoms, it is advisable to consult your doctor for proper diagnosis.
Get Yourself Cozy And Comfy At Night
With a little lemongrass oil in the diffuser, I’m already cozy, let me tell you. As I write this, I can tell you that what I just mentioned is a good suggestion. Lavender is the most often suggested essential oil for sleeping, and I am waiting to try that one, too. So as you can see, not every tip has to be focused on your bed and bedding materials.
Your bed is certainly a huge part of getting comfy and cozy. So what can you do to make sure that’s the case? One thing I suggest is extra pillows. And I certainly recommend spending a little extra on them. This isn’t something I am known to do until recently. Pillows are important when it comes to sleeping, and like other bedding supplies, they are cheaper than the mattresses and frames themselves.
That doesn’t mean you don’t want to invest in a good mattress and frame though. You have a budget, and I’ve got some great suggestions for saving money on premium mattresses and frames, too. The tip about luxury pillows can go a long way in helping you to get cozy and comfortable at night. If you’re very tight on budget use this Purple promo code and apply the coupon code to save $100.
You also want to get the sheets and blankets you like. I am used to purchasing microfiber sheets. When I needed to buy new ones, I saw that there were fleece sheets. Initially, I wanted to buy them. Let me tell you, fleece sheets sound comfortable, and I bet they are. Microfiber sheets are comfortable, too. I like fleece blankets as well, and I have two of them.
But I had also purchased a new mattress and bed frame. I found out first that it’s not recommended to use microfiber sheets with memory foam mattresses. That said, it wouldn’t be good to use fleece sheets with memory foam mattresses. It’s the idea that you can get extra warm, a little too toasty perhaps when trying to sleep.
The recommendation for memory foam mattresses is that you get cotton sheets. While that is the suggestion, you can get anything you want. It’s about what makes you comfortable. I went with the proposal because cotton sheets are nice. I have also never had a memory foam mattress before, and I have the fleece blankets, too.
Initially, I only purchased two memory foam pillows to go with the cheaper pillow I already have. I purchased two more memory foam pillows. I know I’m talking pillows again, but it’s one of my favorite suggestions. You can also look at extra blankets, a heated sheet, mattress toppers and more.
Sleep position is also essential. I still end up on my stomach, so I have to work on that. But sleeping on your back or side is actually what’s recommended. And if you’re in the market for a bed, you can sleep comfy and cozy at night for cheaper perhaps if you get a bed in a box and a premium, sturdy metal frame. That’s just one more quick suggestion if you’re thinking about a bed upgrade.
