A disrupted sleep not only messes up your night but it can screw up your whole week.
Everything from being responsible for weight gain to low moods can be attributed to poor sleep.
There are a few general tips to check off that are easily fixed and then some deeper issues that may need your attention.
To start, if you are using your bedroom for anything other than usual bed activities (sleeping and … you know…) it is better to remove TV’s computers, and other disruptive items.
What You Can do to get a Good Nights Sleep
The TV and computer screens are emitting unnatural lighting bright enough to ‘tease’ your body awake again, even if you did go to bed tired.
Is your room dark? Sensitive persons can be disturbed by even the low light of the digital clock. If your room needs it, get extra heavy dark drapes too to keep the city lights out.
The natural needs are to have bright sunlight during the day and as the day wears on it should be progressively dimmer until dark just at bed time.
Shift workers Suffer from Poor Sleep
Shift-workers and people who work in artificial lighting are subject to sleep disturbances as a result of unnatural lighting.
What about extraneous noise? Are you being jolted awake when you finally do drop off? Perhaps earplugs or ‘white-noise’ would help.
Another thing to look at for a good nights sleep is to monitor what your activities are before you hop into bed.
Exercising Before Bed
Exercise for your body will help you sleep better, but if you find you are exercising regularly but still having difficulty sleeping, perhaps you are exercising too late. If you can, try and finish up your workouts at least 3 hours before bedtime.
Just like old folks and baby’s, we too should be on a sleeping schedule. Hit the sack every night at the same time.
Do you have trouble falling asleep or staying asleep?
Trouble getting to sleep can be from a loud brain. Practising relaxing techniques and peaceful visualization exercises can help to put you in a happy place to sleep.
Keeping Your Brain Quiet
If you find your brain has far too much to talk about and is worrying you out of your sleep. Sometimes keeping a journal to ‘dump’ your thoughts and worries can be helpful. Share your woes and record your gratitude with your journal.
If you find you are waking up to go to the toilet through the night, it might be that you are drinking fluid too late in the evening.
Some people say not to nap during the day. Others say a 15min power nap is even better for you. A 3 hour nap will likely disrupt your sleep for sure.
Are you taking any drugs that might be disturbing your sleep? Check with your medical practitioner and perhaps take your pills at different time of the day if s/he suggests it.
How warm is your room? If too warm or too cold it can disrupt your sleep. Also an electric blanket may be covering you in an electrical field that interrupts normal sleeping.
Some people find the best combination is to have a cooler bedroom and go to bed right after a hot bath.
Its important to have regular, restful sleep for all aspects of your life.
No Sleep is like Torture
Without sleep your body and mind can start to breakdown. Consider that sleep-deprivation is a form of torture.
Some effects are memory difficulties, diabetes (possibly attributable to weight gain) and digestive issues.
Melatonin is what makes us sleepy. Our body’s make it naturally. Things that disrupt the melatonin is lack of daylight, too much light at night, travelling (jet lag) or other things that mess up your body’s circadian rhythm.
There are melatonin supplements that some people have reported positive results from.