8 reasons why you cannot sleep well
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Sleeplessness is a troublesome feeling, but it is so familiar to many of us: in the morning, after going to bed early the night before, or even when you have slept no less than 8 hours, you still feel tired as if you went to bed just 4 or 5 hours ago. We often blame the stress for this problem, but sometimes the cause is not that simple.
This article is going to talk about 08 reasons that prevent you from having a good night’s sleep.
8. You have no schedule for your sleep
As you might have already known, each of our lives follows the rule of the biological clock (also known as the body clock), which is the cycle of frequent changes between sleepiness and alertness. If you go to bed at different times each night, you will easily break this cycle, and this can lead to drowsiness and fatigue. It is highly recommended that you take up a good habit of going to bed at a fixed time every night.
7. You have weekend or holiday sleep compensation
If you sleep five to six hours on weekdays and then you spend more than 10 hours sleeping at weekend or during the holiday, you will break the cycle of your body clock. Not only does this habit cause sleep disorders, but it also raises the risk of obesity, type 2 diabetes and cardiovascular disease. To avoid this, do not change your time spent on sleeping even on your most relaxing days.
6. You turn off the alarm to sleep a little bit more
Trying to stay on your comfortable bed in 15 minutes will not make you feel better. In fact, you may fall into a light sleep and feel even more tired when wake up later. It is advisable that you get up as soon as the alarm goes off. This is also a good way to train yourself to maintain the body clock.
5. Your bedroom has too much light
If the light reaches your eyes, your body inhibits the production of melatonin, a hormone that helps us fall asleep. And the blocked melatonin secretion results in sleep disorders. This outcome can originate in both natural and artificial lights such as the light coming from the screens of TVs, smartphones or laptops. Therefore, it is best to turn off all the electronic devices in the room before you go to bed.
4. You skip breakfast
Breakfast helps to start the countdown of the body clock until the next break. If the period of time between when you wake up and have the first meal of the day is unsuitable, your body will secret more cortisol, a hormone which causes stress.
3. You eat foods that are rich in starch and sugar before going to bed
Not only is eating before bedtime harmful to your body shape, but it also has unexpected impacts on your sleep. This is especially true for foods with high content of starch and sugar, which increase the level of cortisol in your body. This effect lasts for about 5 hours, so you should stop eating pizza, pastries, potatoes or anything like that within 5 hours before bedtime. If you feel hungry, you can have lighter foods like yogurt or lean meats.
2. Your bedroom is a mess
A messy bedroom reminds you of the things you have not finished in the day, which is what the researchers say. In contrast, a neat bedroom will make you want to go to sleep earlier and feel much more comfortable. For a good night's sleep, try to clean and arrange your bedroom.
1. You take a hot shower or a hot bath before bed
Enjoying your time in hot water helps you relax and fall asleep easily, but not right before bedtime. The reason is that lower body temperature is one of the signals your body sends to the brain to inform that it is time to go to bed, whereas having a hot bath disrupts this signal. To prevent this, you are advised to bathe at least 1.5 or 2 hours before bedtime.
By: Chris Stewart