Not Able To Sleep? These Habits Will Make A Huge Difference
Sleep deprivation is a very real issue! The Centers for Disease Control and Prevention (CDC) has labeled it as a public health epidemic back in 2014. Not much has changed since then, and almost 80 percent of Americans sleep less than the recommended seven hours a night. This puts us at risk for health conditions that are extremely worrying. We’re talking about the decline in cognitive performance, depression, type 2 diabetes, cancer and high blood pressure. But what if you can’t sleep no matter how much you want to? You may be surprised by how your lifestyle could be affecting your ability to sleep.
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Habits that Prevent You from Sleeping
Staying Logged in
Most of us are pretty much logged in to our laptops and phones throughout the day. Emails and social media are part of our days, and we don’t consider how much time we spend online. However, the blue light from device screens is known to suppress melatonin, a sleep-inducing hormone. This, in turn, can cause a shift in our circadian rhythm – our natural clock – and affect our body’s functions.
Power down at least an hour and a half before bed. Place your phone and laptop away so that you aren’t tempted to reach out for them. You can use the time to perform other bedtime routines such as journaling, reading or simply practicing simple breathing exercises.
Using the Same Mattress for Years
It may come as a surprise, but your mattress could be a key reason for your inability to sleep well. According to the National Sleep Foundation, mattresses need to be replaced every seven to eight years. They can sag and lose their ability to provide support to your body. This, in turn, will send a signal to your brain asking your body to move, which will likely wake you up.
A good quality mattress, such as Nuvanna, can significantly improve your sleep quality. Created by an expert with more than two decades of experience in material science and product innovation, it features three layers that aim to address the key reasons people don’t sleep well at night:
1) they are hot
2) they lack proper support to the spine and
3) they move when their partner moves.
This mattress was meticulously engineered to address these key sleep preventing issues.
The top layer has phase-changing gel particles that keep your body cool while the middle layer absorbs motion so that you aren’t disturbed by your partner’s movements at night. The bottom layer utilizes Nuvanna’s Progressive Support System to prevent sinkage and keep the spine naturally aligned.
Lack of Physical Activity
It’s no secret that hours spent at the desk is unhealthy. It can lead to numerous health concerns including obesity, high blood pressure, high blood sugar and cardiovascular disease. However, a sedentary lifestyle can also make it difficult to fall asleep and stay asleep.
Incorporate exercise into your lifestyle. Even if you can’t work out every day, try to get in at least two and a half hours of moderate aerobic activity each week in addition to strength training. As your body cools down post-exercise, you’ll feel sleepy sooner. Working out also decreases stress by releasing feel-good hormones called endorphins. The less stressed out you are, the better you’ll sleep.
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Drinking Too Much Caffeine
Most of us need this morning Kick-starter, and that’s okay. Caffeine is a stimulant and relieves drowsiness and fatigue, prepping you to face the day. However, too much of it can keep you awake and here’s why: it takes as much as five to six hours for your body to eliminate just one-half of the caffeine you consume. The more often you drink, the longer it will take to leave your system.
Keep your caffeine intake to three eight-ounce cups and try not to have any towards evening. This way, your body will have time to eliminate most or all of the caffeine by the time you go to bed. Caffeine is also a known diuretic, and by reducing how much you drink, you won’t make frequent trips to the bathroom at night.
Small lifestyle changes can greatly impact how well you sleep. If you’ve been having a hard time falling asleep, give these suggestions a try. Turn off your gadgets, get a new mattress, cut back on caffeine and start exercising. You’ll see a world of difference!