Hello World! Welcome Friends! Has tossing and turning at night become the norm for you? Do you struggle to sleep through the night? There are many factors that contribute to poor sleep in adults, some of which include stress, work and the distractions of technology. Research has shown that poor sleeping patterns often take its toll on us both mentally and physically, and can contribute to low moods, reduced attention span and even health complications such as high blood pressure and diabetes. In today’s article, we have a look at how you can fight the top 5 causes of poor sleep in order to better both your mental and physical health, so read on to find out more.
1. Depression and Anxiety
Both anxiety and depression are known to be notorious for affecting sleep patterns, causing periods of both insomnia and hypersomnia which can wreak havoc on your body’s internal clock. It is best to ask your doctor if there is anything you can do about your condition to remedy this situation. The long term may require therapy but in the short term you could use Delta 8 carts near you to help treat your symptoms. When your body switches between these two very different modes, your circadian rhythm takes a huge hit, making it even more difficult to stick to a healthy sleep pattern on a nightly basis.
Many are aware of the detrimental effects that sleep deprivation can have on the body, but few often take the time to wonder and ask “is oversleeping bad?”. Sadly, insomnia and hypersomnia are often concurrent in people suffering from depression and anxiety, making it that much more important that you seek medical help.
Consequently, talking to a psychologist from one of the Serenity Mental Health Centers (or other mental health centers local to you) and taking the steps to improve your mental health – whether that be with the help of medication or CBT therapy – can be the best thing you do for not just your sleep cycle, but also your overall health and happiness. Don’t forget to explore your options and consider all of the solutions that are out there. There are various treatments available nowadays, including IV ketamine infusion therapy which has shown great promise in recent years.
2. Alcohol and Stimulants
That cup of coffee in the mid-afternoon and glass of wine before bed may seem like a harmless treat, but you’d be surprised at how much alcohol and stimulants such as coffee or cigarettes can play a role in a poor night of sleep. The effects of caffeine can last several hours, and aside from making it difficult to fall asleep, caffeine can also affect your ability to sleep through the night. Alcohol on the other hand, is a depressant that may have a sedative effect for a few hours, only to lead to frequent arousals and a non-restful night’s sleep. As a general rule of thumb, we recommend avoiding caffeine later in the day and limiting the amount of alcohol you consume before heading to bed.
3. A Poor Quality Mattress
One of the biggest causes of poor sleep is not having the correct mattress. If you’ve been holding on to a mattress that is 20 years old, it is most definitely time to get rid of it. Poor quality mattresses can result in bodily aches and pains, increased chances of snoring and insomnia or sleep disturbances. One thing to note when choosing a new mattress is that what may be ideal for a friend or family member may not be the best solution for yourself. When picking a mattress, pay attention to firmness, materials and type of construction. Some popular options include memory foam, latex foam and pocket spring mattresses.
4. Smartphones and Social Media
Most of us are guilty of spending way too much time scrolling through social media platforms on our phones. Whether your vice is Instagram, Tik Tok or Facebook, we can all probably agree that smartphones and sleep don’t mix well. Numerous studies have shown that the light emitted from electronic screens (also referred to as blue light) stimulates our brains and leaves us energized at bed time when we should be winding down. The same applies to computers, and televisions that can have grave effects on sleep quality. The best way to combat this is to give yourself some screen-free time an hour or two before bed in order to let your brain wind down for the day. Turning off notifications and alerts are also a great way of ensuring that you’re not tempted to look at your phone or wake up when you hear it chiming.
5. Eating Before Sleep
Last but not least, one of the top contributors to poor sleep is eating too close to bedtime. As satisfying as it may be to eat a heavy meal late at night, doing so may cause improper digestion and Gastroesophageal Reflux Disease (GERD) that is a one way ticket to a poor night’s sleep. Furthermore, full stomachs have been linked to restless nights due to your body working hard to digest your meal instead of replenishing its energy and repairing cells, tissues, and muscles which you need to feel awake and refreshed in the morning. The solution? Be mindful of the food and drink you consume at night and be sure to give your body a 2 hour break after dinner before heading to bed!
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Sleep is an essential function that allows our bodies to recharge, leaving us fresh and alert when we wake up. We hope that this article has given you some valuable information on how you can combat some of the most common causes of poor sleep to better your mental, physical and emotional health.
Click the links below for any posts you have missed:
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