Alaska Sleep Education Center

Beat Tiredness: Learn How To Improve Quality Of Sleep

Posted by Erica R. Gibson on Mar 11, 2021 3:12:00 AM

Asleep in the boardroom.

Learning how to beat tiredness is a skill we all need at some point in our lives. We spend a third of our lives sleeping and yet one in four people still feel tired doing everyday activities. Imagine how much better the world would be if everyone knew how to beat tiredness, tiredness changes our mood dramatically! It also leads to other illnesses like depression.

It’s no secret that a good night's sleep is an essential part of feeling good while you're awake, but why is it so difficult for most of us to get good quality sleep? And What affects the quality of our sleep?

This site aims to look at how to beat tiredness and how you can get better quality sleep. Every individual case has different Causes of Fatigue and there is usually no "quick fix" or "simple solution", most cases of fatigue will be comprised of various and multiple causes.

We Need To Understand Our Sleeping Habits

Sleep Is Still A Fascinating Mystery To Most.....

There are hundreds of reasons why a person may feel tired regularly, and these reasons when combined make it difficult to pinpoint what is causing the problem.

Logic tells us that if we don't get a good night’s sleep we will be tired the following day. A quality night’s sleep will revitalize and refresh us and a poor night’s sleep will leave us feeling exhausted and irritated. Understanding sleep habits and making the appropriate changes is vital to getting a quality night’s sleep, and ultimately learning how to beat tiredness.

There are five stages of sleep and this cycle occurs roughly four times a night, and during each stage, we experience several changes in our body - physical, mental, hormonal, muscular, and chemical. When you first lay down, the body and mind start to relax, this is known as the sleep latency period and usually lasts around 15 minutes before you fall asleep.

  • This brings us to Stage one of our sleep cycle, a light sleep in which someone can be easily awakened. The body feels weightless and thoughts start to drift.
  • Stage two usually involves some form of light snoring as resistance in the airways increases. The body temperature and heart rate both decrease and if the persons’ eyelids were opened, they would not see.
  • Stage three is a deeper sleep and it is slightly harder to wake someone from this stage. It also introduces something called Delta Waves, which are high amplitude electrical rhythms of the brain. Between 20 and 30% of the brain, activity is dominated by these slow waves. Stage three also sees the secretion of growth hormones.
  • Stage four is our deepest sleep and delta waves are also present here, usually for more than half the duration of this stage. The brain and body are in their most restful state in stage four. The lengths of each stage vary from night to night and person to person, and after stage four the sleeper goes back through stages three, two, and one which brings us to the first period of Rapid Eye Movement (REM) sleep.

REM sleep is a period in which the eyeballs move rapidly and violently under the closed eyelid. The first period of REM usually lasts around ten minutes and increases in length each time the stage is reached. When this stage ends the sleeper begins the cycle from stage one again.

It takes about 90 minutes to go through a complete cycle and generally speaking the first third of the night is spent in a deeper sleep while the last two-thirds are comprised of mostly REM sleep.

Look At YOUR Sleeping Habits To Beat Tiredness

You May Be Sleeping More Than You Think...

Those people that are easily awakened or have trouble falling asleep often believe they are sleeping less than they are. To find out exactly how much sleep you are getting it is a good idea to take notes! Write down the time you lay down, the time spent awake, and the time you get out of bed. Compare your findings after a couple of weeks and look for any patterns that may appear. To improve your quality of sleep and learn how to beat tiredness, we need to know what habits you have at present.

"There are many possible reasons for poor sleep and you need to ask yourself some questions!"

Are you taking any kind of drugs? Drugs can have a huge influence on your sleep. Do you drink alcohol or any caffeinated drinks before going to bed? Do you use prescription drugs like sedatives, tranquilizers, or anti-depressants? Do you take any illicit drugs such as marijuana, ice, or cocaine? Just about any drug has the potential to upset a good night’s sleep.

Do you possibly have a sleeping disorder? Common symptoms for sleeping disorders are sleepwalking, teeth grinding and snoring.

Is there any noise that keeps you from falling into a deep sleep? The most common complaints are snoring partners, transport vehicles (trains, buses, planes), and noisy animals (dogs barking). Even if the sound is not enough to wake you it can still affect your level of sleep.

Do you go to bed overthinking? Many people try and sleep without relaxing first. If you are stressed, depressed, angry, etc..the onset of sleep will be delayed and you may experience frequent awakenings during the night which upset the pattern of sleep.

Many people are mistaken by the amount they sleep and it needs to be determined whether you are losing quality or quantity of sleep.

Relaxation Helps To Beat It

"Doing This Will Help You Get A Good Sleep"

To get good sleep we must allocate time to relax the mind and body. Deep relaxation is an important part of feeling good and it's something you must do if you want to Learn How To Beat Tiredness because it reduces stress and the problems associated with it such as anxiety, depression, and insomnia.

"Relaxation allows your body to rebuild energy!"

It is a fact that people suffering from stress choose inappropriate ways to relax such as drugs, alcohol, smoking a cigarette, or having a cup of coffee. While this may provide temporary stress relief it isn't the long-term solution we're after. These ineffective stress relief methods tend to work oppositely and drive a person into complete exhaustion. Proper relaxation is easily identified by the way our body responds to it. The heart beats slowly and evenly, breathing becomes deeper, slower, and more even, the mind feels at rest, and as oxygen consumption declines our muscles release tension.

Many activities will promote these responses but it is important to find out what works for you! What works for someone else may not work for you, it is simply a matter of trial and error to find out what gives you the best results.

The Seven Rules To Proper Relaxation

  1. You must be in a comfortable position. Sit down in a comfortable chair and put your feet up (a recliner works best but do it where ever you feel most comfortable. Use two pillows, one to support your head and one under your knees. (Your head must be supported!)
  2. Eliminate anything attached to you that might cause discomfort. This means jewelry, belts, watches, glasses, ties, basically anything that will distract you while you're trying to relax.
  3. Find somewhere free of distractions. You need somewhere that you can't be disturbed, which means no noise, lights, smells, or motion. I suggest you pull the blinds, lock the doors and turn off any phones.
  4. Adopt an observing attitude. Relaxation can't be forced, it will come naturally if you go into the session with a passive and unquestioning attitude. Step outside yourself and watch yourself relaxing, complete relaxation can be reached simply by breathing and observing.
  5. Allow plenty of time. Some activities can take more or less time than others, some may take 5 - 10 minutes while some may take up to half an hour. The more frequently you perform these activities the more familiar you will become with how much time is required.
  6. Find time for relaxation every day. Pick a time and fit it into your schedule every day! Everyone will have different preferences so find out what works best for you. The closer you relax to your bedtime the more effect it will have on your sleep.
  7. Practice makes perfect. Just like anything else, if you practice proper relaxation regularly it will come quicker and deeper.

Poor sleep could be a sign of a sleep disorder

If you practice the above guidelines of a healthier lifestyle and better sleeping habits but still find yourself suffering from daytime drowsiness, it may be a sign of a more severe medical condition such as obstructive sleep apnea (OSA), anemia, thyroid problems, narcolepsy, depression, restless leg syndrome, undiagnosed heart disease, or deficiencies in key nutrients. If you think that you may be suffering from one of these medical conditions you should contact your physician or local sleep clinic immediately.

And remember, you can always contact us here at The Alaska Sleep Clinic for questions or to schedule a consultation. If a sleep study may be what's needed, click the link below to schedule a sleep study at one of our four locations across Alaska.

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About the author: Erica R. Gibson is a technological writer at the service where everyone can ask to write my essay. She is highly interested in keeping up with advancing technologies. In this case, she spends her spare time reading various blogs to obtain new knowledge and improve her professional skills.

 

Topics: insomnia, CPAP, tired

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