If you find yourself struggling to get a good night’s sleep each night, there may be different factors to blame for that! These factors can range from the environment in which you sleep, to certain sleep disorders that you may be experiencing. It’s important to determine which factors may be interfering with your sleep routine, so you can come up with solutions to the issues. Below we discuss the most common impactors of a person’s sleep.
Your sleep environment is subpar
The environment in which you sleep is crucial for making sure you are getting enough sleep at night. There are a number of factors that make your sleep environment acceptable for sleep!
The most important thing to note is that your bed should be for sleeping and sleeping only. This means you should avoid eating, working, or doing homework from your bed. If you make sure your bed is dedicated just to sleeping, you’ll have a much easier time getting to sleep.
Quality bedding
You should also make sure that you have quality bedding. While this may seem small, it actually can make a huge difference on the quality of sleep you’re getting. Find the mattresses and pillows that work best for you, depending on thickness, durability, and firmness. Investing in quality sheets and blankets will also help improve your sleep at night. Lastly, make sure that you are regularly washing your bedding. The National Sleep Foundation found that the vast majority of sleepers are actually more excited to go to bed when they have freshly washed sheets.
Temperature
Different people prefer different temperatures to fall asleep. Some like being warm, while others can’t sleep unless they are cold. It’s been proven that the best bedroom temperature for sleep is approximately 65 degrees fahrenheit (or 18.3 degrees celsius). Find what works best for you and try to maintain that temperature in your bedroom.
Lighting
The lighting in your bedroom before you go to sleep should be dim and relaxing. According to The Sleep Foundation, exposure to artificial light in the evening can delay circadian rhythms and prolong sleep onset, or the time it takes for you to fall asleep.
Drinking caffeine too close to bedtime
This is another common factor that can harm your sleep schedule. Drinking caffeine too close to bedtime increases your chances of struggling to be able to fall asleep. Due to its capabilities of providing energy, too much caffeine, especially in the evening, can really affect the quality of sleep you receive. Caffeine stays present in the body for hours, so it’s best to drink your coffee or soda earlier in the day to reduce the risk of it keeping you awake at night.
Using your phone too much, and too close to bedtime
While this is easier said than done, you should make it a point to not use your phone too close to bedtime. There are various reasons for this. One is that blue light simply hurts your eyes, and makes it harder for you to fall asleep. Besides the harsh lighting phones give off, they also keep our minds engaged when we’re supposed to be unwinding and trying to get to sleep. We also often find ourselves reading or watching things on our phones that causes strong emotions (such as anxiety or fear) which can disrupt the relaxing environment that we try to create around bedtime. Try to ditch the phone close to bed, you will thank yourself in the morning!
Not maintaining regular sleep schedule (consistent bedtime)
Having a consistent bedtime is more important than you may think! You should be setting an appropriate bedtime each night to ensure that you receive your recommended seven to eight hours of sleep each night. If you find yourself struggling to fall asleep at the bedtime you’ve created, make it a bit later so you can actually stick to it! Irregular sleep patterns can alter your circadian rhythm, which signals to your brain that it’s time to sleep. This is why it’s crucial you maintain a regular bedtime each night.
You’re struggling with sleep disorders
Unfortunately, if you struggle with sleep disorders, this is likely out of your control. However, it’s good to know more about sleep disorders so you can recognize if you are struggling with them or not. There are numerous sleep disorders people may find themselves struggling with. The most common are insomnia, narcolepsy, sleep apnea, and restless legs syndrome (RLS). Insomnia is defined as the inability to initiate or maintain regular sleep. This can severely impact your sleep, as you may find yourself up at all hours of the night. Extreme daytime sleepiness combined with sudden muscle weakness are the most common factors of narcolepsy. Narcolepsy is more common than you may think, affecting an estimated 1 in every 2,000 people in the United States. The sleep disorder, restless leg syndrome, tends to keep people up in the middle of the night. This is because it causes an uncontrollable urge to move the legs, usually because of an uncomfortable sensation. Sleep apnea is a potentially very dangerous sleep disorder that impacts sleep, causing breathing to repeatedly start and stop throughout the night.
To improve your sleep, try Relaxium Sleep
Relaxium Sleep is a wonderful way to ensure quality sleep. It’s a safe, non-habit forming, and drug-free sleep supplement. Relaxium Sleep has a perfect synergistic blend of ingredients, including; Ashwagandha, passionflower, GABA, chamomile extract, and melatonin to help fight your nighttime woes. This life-enhancing sleep supplement has been clinically studied to help you fall asleep quicker, stay asleep longer, and wake up feeling refreshed and alert. If you find that you struggle with these different factors that impact your sleep, adding Relaxium Sleep to your routine will surely benefit you!
To restful and healthy days ahead,
The Relaxium Team
* These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease
Sources:
[1] Narcolepsy Fast Facts (narcolepsynetwork.org)