If you have trouble sleeping, you're not alone. Our way of life has changed drastically, but our brains and bodies still have the same needs as they did centuries ago. Sleep deprivation does not receive much attention, but is the cause of many illnesses and accidents, not to mention the capricious moods and dull skin tones. Obtaining proper Zs ensures that we will give our bodies enough time to perform basic therapeutic functions during the night, which will keep us healthy and alert.
Continuous high-quality sleep is necessary for you to feel best and function on all four cylinders during the day, so if you think that staying overnight all night to squeeze into a test or prepare for a presentation, you will need it, think again time. Studies show that students who stay up all night get lower scores than students who get enough rest.
Sleep, or lack thereof, also has a profound effect on our overall quality of life. How do you know if sleep is enough? If drowsiness interferes or makes daily work more difficult, you probably need more sleep.
Not too cold, not too hot, but just right ...
A temp above 75 degrees and below 54 can cause restless sleep. Unfortunately, there is no magic temperature that will ensure a peaceful sleep. The temperature that disrupts sleep varies from person to person, and may also depend on a number of other factors, such as what you wear and the type of sheets on which you sleep. Most experts believe that the temperatures at the colder end are better because they reflect what our bodies do naturally when we sleep, which is cool (except for me, I’m a raging hell when I sleep).
Here's how to do it right: if you and your buddy cannot agree on the temperature in the room, try turning off the thermostat only at night and accumulating blankets to your comfort level. I know this is a big compromise, but better than sleeping alone, isn't it? Plus it saves gas and electric bills.
In the summertime, when the bedroom can heat up, especially if you do not have AC, you just wake up feeling more threatening than usual. Investing in an AC window is often worth the money, otherwise a fan or humidifier may offer relief from sore throat and dryness.
Let there be light ... wait when you try to sleep
Always wonder why we naturally feel tired at night and awake (that is, if you have enough quality sleep!) During the day? This is because our pictures of sleep are governed by light and darkness. Our biological clocks work when we feel sleepy and when we feel awake, making the right balance of light against darkness extremely important. Bright light helps not to wake up during the day, but when we sleep bright lights, you can interrupt quality sleep.
Here, make sure that you do not compensate for your internal clock: for a start, get enough bright light during the day. Take the time to get natural sunlight or buy a lightbox to provide enough sunlight. At night the darker the better. Try light blocking curtains or put on an eye mask.
If you wake up earlier than you like, increase the brightness in the evening. This may delay the time when you sleep, but you will have a quality sleep during the night. If you often get up to use the bathroom in the middle of the night, do not turn on the lights or use a night light. We all did it - turned the switch on and felt our bodies shaking in protest. And, as expected, it is harder to sleep when we scan under the covers.
Sleeping surface
This is one of the areas that have been reliably neglected. Of course, we know that sheets with a large number of threads are luxurious and feel better. But what about that old pallet you slept with from the 10th grade (and now you?)? Sleeping on a mattress that does not offer back and neck support that you need can contribute to poor sleep, not to mention back pain.
And throw this nasty pillow to scream loudly. Pillows can store thousands of fungal spores. Yes, thousands. And they can do all sorts of things for our respiratory systems. Studies show that synthetic pillows contain more bacteria than down pillows — five times more fecal dust mites than down pillows. But if you have allergies down, like me, you just have to buy new pillows more often. Plastic coatings for allergens can also destroy bacteria, dust mites and other allergy triggers. Pillows also affect your posture, so make sure you buy one that suits your sleep needs.
Give yourself plenty of room to sleep. If you share a bed, get one big enough for you two. Do not try to squeeze two adults on a full-sized bed. You both wake up unhappy.
Other factors affecting sleep
According to a survey of the National Sleep Foundation 2005 Sleep in America, 67% of respondents reported that their partner was snoring, 27% said their close relationships were affected because they were too sleepy, and 38% said they had problems in their relationship due to sleep disorder with your partner.
Here's what you can do: talk to the guilty. Ask him or her to seek help for a potential sleep disorder with a doctor. Buy a silicon ear to block snoring or develop a sleep scheme that works for everyone. For example, your partner may give you the opportunity to start sleeping before he goes to bed and starts to snore, or you can invest in a bed that does not move when one person turns over or rushes and turns. Just keep talking, don't suffer in silence!
Moreover, televisions, computers and work in the bedroom can cause poor sleep. Violent shows and bedtime news can cause restless sleep or nightmares. Sleepy environment should be used only for sleep and intimate activities.
So, here's what you do: avoid highly attractive activities, such as watching action shows or horrors, or working on a house. How do you avoid temptation? Here is a new idea. Keep the TV and computer in the bedroom! Create a calm environment that focuses on calm and sleep.
What about our furry friends? The bad news is that cats and dogs can be comfortable in bed, but they can interfere with your sleep. Anyone who shares a bed with another person knows that sharing a bed can lead to crashes, but when your four-legged friend is added to the mix, it becomes even more difficult. Animals often move and jump out of bed at night. You may not really wake up, but you will probably feel less rested than otherwise.
I know it’s hard to imagine how fluffy out of bed, but seriously thinking about buying a pet in my bedroom, instead of sharing a bed. In the end, if you have more energy, you can become a better parent for dogs or cats!
