Adults need at least seven hours of sleep for optimal health. The benefits of sleep range from the psychological to the physical. These include improved cognitive functions, better immune system response, and a lower risk of depression and disease.
Unfortunately, 30 percent of the world population has some form of sleeping difficulty. For some people, it is just a little tossing and turning in bed while for others, it is endless hours of staring at the ceiling. Whatever your situation is, you could do with a little more sleep.
Pull up a chair because this article will let you in on reasons why you have trouble sleeping and give you tips on becoming a better sleeper.
Poor Bed Surface
This is an obvious one. If you don’t have a proper bed or mattress, you won’t be getting much sleep.
If you’re obese, for example, it’ll be very challenging for you to get some shuteye every night if you’re not using the best mattress for overweight people. A poor bed surface will only cause your body to sink into the mattress, which can result in body pains.
The right mattress for you should be determined by your sleep habits. Firmer mattresses generally favor stomach and back sleepers, as most of the pressure is absorbed by the bones. This ensures the muscles, arteries, and veins are less strained, improving circulation around the body. A firmer mattress also keeps your lower back from collapsing, allowing for a higher oxygen intake as you sleep.
Softer mattresses on the other hand, generally favor those with back problems, or those who experience back pains on firmer mattresses. Lighter individuals also fare better on a softer mattress, as firm mattresses may not compress under their weight.
In addition, side sleepers will also feel more comfortable on a softer mattress as the hips and shoulders are better cushioned. An Ecosa mattress will serve you well, whether you lie on the firmer or softer end of the mattress spectrum.
If you’ve been using a mattress that has now a poor bed surface, make sure to invest in a brand new one that suits your weight and sleeping position. Take the time to try out several mattresses in stores so you’ll know which among your options provide optimal comfort.
Remember, the mattress you’ll use can significantly affect your sleeping habits and overall health, which is why you should be careful when choosing which to buy.
Our bodies have a natural clock called the circadian rhythm. This rhythm affects the body, brain and hormonal balance, dictating when to stay awake, and when to fall asleep.
Bright light, especially blue light, confuses the natural clock and suppresses the release of the sleep hormone melatonin, making it difficult to fall asleep. To avoid this, ensure there are no bright lights in your bedroom.
There is no predefined optimal temperature for sleep. Despite this, a bedroom that’s too hot or cold, will lead to sleep disruptions. It’s not uncommon, for example, to wake up in the middle of the night to tug back the blanket after feeling chilly, or to have trouble getting to sleep in a room that’s too warm.
You can also set the lighting of your bedroom to make it easy for you to sleep. You can invest in recessed fixtures, sconces, table lamps, and pendants for your bedroom and set these to produce dim lights. These types of lighting fixtures will help you sleep and ensure that your bedroom looks good!
The temperature in your bedroom can affect your ability to sleep and stay asleep, so make sure that you set it at night. If you often see yourself chilling in the middle of the night, program your AC unit to automatically turn off after a few hours.
Inconsistent Sleep and Waking Times
As previously established, the circadian rhythm controls your sleep, aligning it with dawn and dusk. Maintaining a consistent sleeping and waking time helps with long term sleep quality.
After a few weeks of consistency, you may realize that you don’t need an alarm clock to wake you up, and at a certain time in the evening, you get drowsy and fall asleep.
A noisy bedroom will either keep you from sleeping, or wake you up too many times. Frequent sleep disruptions prevent you from progressing to the deeper stages of sleep, which in turn means that you don’t get quality sleep.
It is important to note, however, that soothing background sounds help some sleep well.
For you to finally sleep well at night, get rid of any unnecessary noise in your bedroom. If you have a computer or TV inside, make sure to turn these off during your bedtime. Your smartphone or tablets should be set on silent as well.
To turn your bedroom into a sleep-conducive space, consider playing relaxing music instead. This will make your bedroom more comfortable, and help you sleep easier.
Much like good nutrition and exercise, sleep plays a key role in maintaining good health.
It’ll be challenging for you to function and become productive during the day if you regularly lose sleep. Lack of sleep can eventually take a toll on your mental health as well.
Not getting enough sleep puts you at higher risk of depression and disease, and dramatically alters bodily functions. Make a habit of getting a good night’s sleep, and your body will thank you.