Do you wake up feeling groggy and tired after a night’s rest? Sleep is meant to refresh and re-energise your body. Therefore, if you take too long to fall asleep or you wake up several times a night, your sleep quality needs to improve. While sleep quantity matters, it will not do you much good if you cannot sleep well. For better sleep, you must understand the causes of poor quality sleep and learn to prevent it. Read on to find out more.
1. Using Technology Before Bed
It is a common habit to go to bed with your tablet or smartphone. While those devices give you great company, they will keep you awake for long. Using electronic devices requires alertness. Playing a game stimulates mental activity, reducing your chances of falling asleep. You may also lose track of time as you try to catch up on some emails or finish a movie before you turn in. The blue light on your mobile phone is problematic. Apart from keeping you alert, it prevents the body from releasing the sleep hormone. Melatonin signals your brain to rest. Therefore, keep electronics away if you want to get a good night’s rest.
2. Inconsistent Sleep Schedule
When you were young, you probably followed a strict sleeping schedule. However, as you grow older, you throw that schedule out the window, thinking you do not need it anymore. Your body keeps an internal clock that regulates your sleep-wake cycle. The internal clock alerts your body when it is time to wake up and time for bed. That is why as soon as light streams through the window, your brain becomes alert. Therefore, to sleep well, it is vital to maintain a consistent sleep schedule. Going off-schedule can make you irritable, tired, or you may have headaches in the morning.
3. Sleep Apnea
Loud snoring is often seen as a joke or a source of embarrassment. What most people do not know is that snoring is a sign of sleep apnea, especially if it is accompanied by fatigue and confusion in the morning. Sleep apnea leads to breathing problems, jolting you out of sleep. While not every snoring is a sign of a sleeping disorder, if it is accompanied by daytime sleepiness, you need to seek professional help. With the right sleep therapy, you can get good quality sleep. CPAP machines are effective in managing your breathing and help you sleep better.
4. Caffeine Consumption Before Bed
Caffeine stimulates your body and has several benefits. However, if you love coffee, chances are you sleep late, wake up frequently, and get a few hours of sleep. While you may want to power through the day by ingesting as much caffeine as your body can take, it will take a toll on your body. Caffeine can mess with your sleeping cycle by blocking the production of adenosine. Adenosine is responsible for making you sleepy. Therefore, if the body does not produce this chemical, you will remain awake. You need to avoid caffeine in the late hours to ensure you get enough rest.
5. Drinking Alcohol Before Bed
After a stressful day, you want a glass of wine before going to bed. While alcohol can help you fall asleep quickly, you might not sleep well. Alcohol stimulates the production of adenosine, making you drowsy. However, the production of the chemical will reduce during the night. Therefore, you are likely to wake up in the middle of the night. It also blocks REM sleep and makes you more susceptible to breathing problems during sleep. It is advisable to avoid alcoholic drinks before bedtime and let your body fall asleep naturally.
6. Uncomfortable Mattress
Many people pay little attention to the mattress they sleep on, yet it affects the quality of their sleep. Snoozing in an old uncomfortable mattress may increase your stress levels and deny you adequate sleep. With the right mattress, you will get restful sleep and wake up refreshed. Besides, the right quality mattress relieves back pain by providing sufficient support to your body.
If you are not sleeping well, you need to address the above reasons, and you will get quality sleep.
