The majority of adults know they need an average of eight hours sleep each night to function well throughout the day. Unfortunately, it feels like our brains don’t always want to cooperate with our good intentions. Many people lie awake for ages trying to lull themselves to sleep without success. Other give up on sleep altogether and convince themselves that they might as well be productive and pull an all-nighter. This is a big mistake, as sleep deprivation poses serious medical risks. A spate of studies is turning up clear links between inadequate sleep and obesity, heart disease, hypertension, and type 2 diabetes. To reverse these effects, and get a good night’s sleep, you must find out the cause of your insomnia and treat it immediately.
Undiagnosed sleep disorder
Sleep disorders, including snoring, sleep apnea, insomnia, sleep deprivation, and restless legs syndrome, are common, but they can cause serious sleep deprivation in both patients, and their partners. If you are diagnosed with a disorder, you must find out everything you can about the symptoms so you can best treat the issue. People who suffer from sleep apnea can learn more about their condition at MySleepApneaGuide.com, while those with restless legs syndrome can manage the problem with some home remedies. Thankfully, most sleeping disorders can be treated with some simple lifestyle changes.
Sleeping experts agree that the optimal sleeping conditions are a cool, dark bedroom – not too dissimilar to a bat’s cave. Upgrade your bedroom to include some blackout curtains, and install a ceiling fan to keep the room at a comfortable temperature. The fan will also act as white noise, both blocking out disruptive sounds and providing just enough noise for those who can’t stand total silence. You should also turn your digital alarm clock to face the wall; any light filtering through to your room sends signals to your brain that it’s time to wake up.
While some have come to believe that they need caffeine to function in the morning, their daily coffee habit might in fact be the cause of their sleep deprivation, especially if you drink more than three regular size cups of per day. Drinking coffee or tea in the evening is a particularly bad idea, as it can interfere with normal REM sleep and leave you feeling even more tired. Instead, limit your caffeine habit to the mornings, and stick to decaf beverages in the evening.
The effects of nicotine on your body have been the topic of so many doctor’s lectures, that by now we could probably recite them from memory. Here’s another reason to quit; nicotine is a stimulant that will keep you awake for longer. It also causes frequent short awakenings during sleep that one might not be aware of but which will have an impact on one’s sleep quality. If you’re trying to quit, be aware that if withdrawal symptoms hit you during the night, they will certainly interrupt your sleep.