Too Much Daytime Inactivity
While exercising may be the last thing you want to do when you are tired it can actually be one of the most helpful Being physically active triggers the production of chemicals within the body Many of these help you feel more energized and upbeat After reading a Thrive review or two you may notice how much more productive and collected many people feel when using it
Being active doesnt have to mean hitting a gym or doing hours of exercise either There are tons of recreational activities and hobbies that incorporate movement Take gardening hiking or even cleaning your house Those all require movement that can elevate your heart rate
Your Choice of Afternoon Snacks
Certain foods and drinks can interfere with your ability to sleep so what you choose to snack on throughout the afternoon and evening may also be to blame While each person is different the following suggestions can help you avoid food related sleep disruptions
Limit alcohol to one or two drinks and avoid it within an hour or two of going to sleep
Skip spicy foods right before bed
Avoid caffeine after lunchtime
Cut back on high sugar foods like candy desserts and sugary drinks in the evening
Working Into the Wee Hours
Staying up late to work may help you to feel less stressed about upcoming deadlines but it can negatively impact your ability to get a good nights sleep There are several reasons this happens First your mind may keep going back to additional work projects leaving you wondering if you covered every base
Another problem with working late is that you often end up staring at a screen close to bedtime The blue light from tech devices can disrupt your bodys natural sleepwake cycle When this happens your body does not prepare itself for sleep at the appropriate times Many people have found melatonin supplements helpful in restoring these rhythms
A Poor Sleep Environment
Screentime disrupting sleep is just one way a poor environment could be to blame Things like excess lights from televisions windows and cell phones can make it difficult to fully unplug and get rest Its a good idea to remove them from your room to see if you feel more rested in the morning Covering mirrors may also be helpful
Lower temperatures may also help you get better sleep The cold alerts your body that it is time to slow down and get ready for bed so you might try adjusting the thermostat down a few degrees for an easier time falling asleep
Untreated Depression
Many people think of depression as weighing you down and sapping your energy That is the case for many patients living with the condition However it can also leave you unable to get high quality sleep As a result many people with depression struggle to get a good nights sleep Proper treatment may help so its a good idea to talk with your healthcare provider if you suspect this is the case
The human body functions best when it is well rested For most adults that means about eight hours of sleep each night If you struggle to get that a poor sleep environment depression or a lack of exercise could be to blame
Many people report that they experience problems with sleep But what does that really mean
Sleep problems differ in how severe they are and in their specific features1 For example how long you sleep or are awake how deeply you sleep and how you fall asleep are all related to certain sleep problems
In the past healthcare providers focused on sleep deprivationnot getting enough sleep also called insufficient sleepas the main type of sleep problem But research has shown that sleep deficiency a concept that describes a group of sleep problems is actually a more accurate way to talk about sleep problems
Sleep deficiency is a term that describes several different sleep issues including
Not getting enough sleep sleep deprivation or insufficient sleep
Sleeping at the wrong time of day not in sync with your bodys natural clock
Not sleeping well or not spending enough time in certain stages of sleep
Having a sleep disorder
Sleep deficiency is associated with a number of health and other problems ranging from feeling tired to chronic health conditions
Sleep disorders are a group of more than 70 major sleep problems with symptoms that can include inappropriate sleep severe sleep deprivation and periods of stopped breathing People with sleep disorders usually benefit from treatments and monitoring from a healthcare provider
The National Heart Lung and Blood Institute NHLBIwhich leads sleep disorder research at NIHoffers in depth information about many sleep disorders including
Insomnia
Sleep Apnea
Narcolepsy
If you feel that your sleep problems are serious ones talk to your doctor about getting a sleep study at Alaska Sleep Clinic in Anchorage Fairbanks Soldotna and Wasilla
Alaska Sleep Clinic is the most comprehensive multi lab sleep clinic in Alaska and has the most experience in Telemedicine having offered it to own providers and patients for years now
