Sleep quality: Why you can’t sleep well? These are the common reasons and solutions

Bad quality or reduce duration of sleep is a common problem nowadays. What are the usual reasons? Check below:

Caffeine consumption affects quality and duration of sleep, even 12-18 hours later

Caffeine is a stimulant found in many beverages, such as coffee, tea, and soda, as well as in some medications. It has a variety of effects on the body, including increasing alertness and reducing fatigue. However, caffeine also affects negatively sleep, especially if consumed in large amounts or close to bedtime. Caffeine takes several hours to be flushed by the body, so consuming it even in the afternoon makes it harder to fall asleep at night. It also reduces the amount of deep sleep that a person gets, making them feel less rested next morning. If you have trouble sleeping, it’s best to avoid caffeine or at least limit your intake to the morning hours.

Sleeping completely naked significantly improves sleep quality

Sleeping in the nude has numerous health benefits and is strongly recommended. These include improved skin health, better sleep quality, improved reproductive health and enhanced fertility, better breathing, and improved cardiovascular health. When your body temperature is lower while you sleep, your sleep quality increases. Research has shown that sleeping in cooler temperatures improves one’s cardiovascular health because the heart is able to work less hard to regulate the body’s temperature. Sleeping naked also reduces stress, further improving sleep quality.

Increased stress levels affect sleep

Stress is a normal part of life, but when it becomes chronic, it has a negative impact on sleep. Stress activates the body’s “fight or flight” response, which causes the release of hormones such as cortisol and adrenaline. These hormones make it difficult to fall asleep or stay asleep. Stress also causes racing thoughts and anxiety, which prevents you from relaxing and getting comfortable. Additionally, stress causes physical symptoms such as muscle tension and headaches, which make it difficult to sleep.

Chronic stress also leads to insomnia, which is difficulty falling asleep, staying asleep, or both. Insomnia causes daytime fatigue, irritability, and difficulty concentrating, which then furthers increase stress levels.

To combat the negative effects of stress on sleep, it’s necessary to find effective stress management techniques such as exercise, mindfulness, and relaxation techniques. It’s also crucial to establish a consistent sleep schedule and create a relaxing sleep environment. If insomnia persists, it’s recommended to consult a healthcare professional for further guidance.

Exercise in the evening or night prevents you from sleeping early

Exercise is beneficial for overall health and also improves sleep quality. However, the timing of exercise can affect sleep. Exercising in the evening, close to bedtime, causes an increase in body temperature, heart rate, and adrenaline, which makes it harder to fall asleep. Additionally, the endorphins released during exercise make it difficult to relax, making it harder to fall asleep.

It’s best to finish your workout at least 3 hours before bedtime to allow your body to cool down and relax. Some people may find that morning or afternoon workout is the best time for them to exercise.

Also, vigorous exercise should be avoided close to bedtime, as it increases adrenaline and make it harder to fall asleep. Instead, try light stretching or yoga in the evening, as these activities help relax the body and prepare for sleep.

Any light in your bedroom affects negatively your sleep quality. Go completely dark or use a sleep mask.

The lighting in your bedroom has a significant impact on your sleep. Light plays a crucial role in regulating the body’s circadian rhythm, which is the internal biological clock that controls the sleep-wake cycle.

Exposure to bright light during the day helps to regulate the circadian rhythm and promote alertness, while darkness at night signals to the body that it’s time to prepare for sleep.

Artificial light sources such as electronic devices, television, and overhead lighting emit blue light which disrupts the production of melatonin, a hormone that helps regulate the sleep-wake cycle. This makes it harder to fall asleep and stay asleep.

Avoid using your mobile phone, tablet, or laptop at bed

The use of mobile phones at bedtime has a negative impact on sleep. The blue light emitted by electronic devices, including smartphones, tablets, and laptops, suppresses the production of melatonin, a hormone that helps regulate the sleep-wake cycle. This makes it harder to fall asleep and stay asleep. Additionally, the constant notifications and stimulation from phone usage make it difficult for the mind to relax and prepare for sleep.

Furthermore, the use of mobile phones or other electronic devices in bed also affects the quality of sleep by reducing the duration of REM sleep, which is the stage of sleep that is important for memory and learning.

It’s recommended to avoid the use of electronic devices, including mobile phones, for at least an hour before bedtime. This helps the signal to the body that it’s time to prepare for sleep and reduce the disruption of the circadian rhythm caused by the blue light emitted by these devices.

Additionally, turning off notifications or using apps that track phone usage is also helpful in limiting phone usage at bedtime.

Environmental noise affects sleep even if you don’t realize it

Noise has a significant impact on sleep. Unwanted sounds such as traffic, barking dogs, and loud neighbors can disrupt the sleep-wake cycle, making it harder to fall asleep and stay asleep. Noise can also cause the body to release stress hormones, which can further disrupt sleep. Sometimes you may wake up a few seconds a noise was heard, without you knowing it, because you didn’t realize it while you were sleeping.

Chronic noise exposure leads to sleep disorders such as insomnia, and can also increase the risk of hypertension and cardiovascular disease.

One solution for noise-related sleep disturbance is the use of earplugs. Earplugs can help block out unwanted sounds and create a quieter sleep environment. They can be made of foam, wax, or silicone and can be purchased at most drugstores.

It’s important to choose earplugs that are comfortable and fit well, as ill-fitting earplugs can cause discomfort and make it harder to fall asleep.

Additionally, earplugs can be combined with other noise reduction methods such as white noise machines, or heavy curtains, to create a more soundproof sleep environment.

It’s also recommended to invest in a pair of noise-cancelling headphones that can block out external noise and create a peaceful and relaxing ambiance.