Alaska Sleep Education Center

The Things Preventing Your Good Night's Sleep

Posted by Larry Alton on May 17, 2021 7:14:10 AM

Young woman getting a good nights sleep.

If you do not get enough sleep you will find out in time that it is not the quantity that is obstructing your sleep, but rather the quality. Having too little or too much of the right things preventing a good night’s sleep will make a difference in how well you sleep and therefore how you feel throughout the day.

Caffeine

If you are short of sleep, then try drinking a cup of warm milk and placing a slice of dark chocolate over it before going to bed. Also, avoid caffeine at least one hour before you plan on going to bed. The reason for this is that caffeine tends to keep you awake and may even keep you awake through the night if it is the only thing keeping you awake.

Food

Do not think that because you are short of sleep you need to eat more, because that is what it is going to do. What it does is create deprivation, which is the number one enemy of a good night's sleep. By depriving yourself of food you will become even more uncomfortable during the night and more awake at the end of the day. Eat as much as you feel you need when you feel like eating and only a little bit extra after that. You may be surprised at just how much you actually need to eat.

Smoking

Avoid getting into the habit of smoking. Smoking affects your breathing and makes it more difficult to sleep. Also, smoking is a major cause of sleeplessness in people of all ages. When you are trying to get a good night’s sleep do not allow yourself to become a smoker.

TV/Movies

Do not watch any TV before you go to bed. I know it seems silly but it really disrupts your breathing and this is never good for you or for a good night's sleep. Also, try to avoid watching any movies on DVD before bed either. This may seem like a strange one to bring up but there are a lot of people who do this and they find that they have a hard time going to sleep. It's best to try and block out as much of the material before going to bed so that you can get the sleep you need.

Exercise

Exercise is great for your body and will help you get a good night's sleep. I am not talking about some crazy cardio routine you see in the movies, although they do help you lose weight if you are the type that does not care that much about losing weight. I am referring to cardiovascular exercise. If you have trouble sleeping, do some brisk walking every evening and this can help you feel better and go to sleep faster at night.

Meal

Try to eat a big meal just before you go to bed and this can give you the energy that you need to sleep well at night. Some foods are just better after a big meal, such as cheese, whole-grain foods, chicken, and fish. This will give you more of an energy boost and help you drift off to a nice deep and restful sleep.

BedIs your bed hurting your sleep

Your bed is probably the most important item in your home. This means that it also needs to be the most comfortable. If you're used to sleeping on a hard mattress, consider buying a soft mattress. When you are opting for a soft bed make sure you look for the store or brand that delivers an easy sales process. If you've never been able to sleep on a mattress in your own bed, you might be surprised at just how comfortable it can be.

Room temperature

The room temperature should be comfortable enough for you to fall asleep. If you stay in a cool room during the day, you'll find that you need more sleep than if you were in a warm room. It's hard to get to sleep when you're shivering, and it's even harder to stay asleep when the temperature outside is too high. You might think that a good night's sleep is all about how warm your room is, but many people find that their bodies get too hot during the day and need to go back to a more comfortable room to sleep at night.

Noise

Noise can be a problem in the daytime as well as the night's sleep. Many people sleep better when the environment is quiet. If you work or play loud music, consider removing it from your bedroom so you can sleep easier. A good night's sleep is essential to alertness throughout the day, which means not staying up too late. If you are easily distracted, you should consider changing the sources of your entertainment so you can get to sleep easier.

There are a few other things that you can do to make sure you have a good night of sleep and are preventing snoring and keeping your body relaxed and for that, you should be upgrading to a full-size mattress. Avoid eating a large meal right before bed. Snacking throughout the day can also disrupt your sleep pattern and lead to you snoring. Also, try drinking some warm milk just before going to sleep. All of these things can work wonders and keep you on track to getting a sound and relaxing night's sleep.

Conclusion

Some things that cause you to have problems getting to sleep at night are things that could be outside your control. Things like traffic, noise, weather, and sunlight can all be things that are disturbing your sleep routine. If you have to work in the morning, take the stairs instead of the elevator, turn downlights when you leave the house, and keep pets and children out of your bedroom using a heavy therapy blanket. Changing these things in order to give you better sleep may take some time, but they may be worth the effort if you are trying to avoid things preventing a good night's sleep.

There are a few other things that you can do to make sure you have a good night of sleep and are preventing snoring and keeping your body relaxed. Avoid eating a large meal right before bed. Snacking throughout the day can also disrupt your sleep pattern and lead to you snoring. Also, try drinking some warm milk just before going to sleep. All of these things can work wonders and keep you on track to getting a sound and relaxing night's sleep.

It can be hard to sleep when you are feeling run down and tired. If you can't get to sleep at night because you feel run down, you should consider getting some extra rest. Take a nap during the day or drink some warm milk before you go to bed. You will be glad you did once you start to feel more refreshed and your body gets the much-needed break from stress and tension.

If a sleep disorder is the underlying cause of your poor quality sleep troubles, a sleep study may be necessary to diagnose and treat the sleep disorder.

If you live in the state of Alaska and believe that a sleep disorder such as sleep apnea, restless leg syndrome, or narcolepsy made be causing you to experience insomnia, schedule a call for a free consultation by clicking the link below with Alaska Sleep Clinic.

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Topics: bedroom, poor sleep, getting beter sleep

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