The 12 Reasons Why You Suffer From A Poor Quality Of Sleep

Dec 10, 2018

Tossing and turning at night is common for many people. If you're one of the people who can't sleep at night no matter what position you're in or what you're sleeping on, you might be surprised that there are a few reasons you're missing out on going to dreamland.

If you're too hot or too cold at night, it's hard to get comfortable. This is one of the common reasons as to why most people can't sleep at night. The ideal temperature for sleeping is around 65 degrees. If you're too cold, then consider getting a light blanket. When your body temperature is too high, it's difficult for your brain and body systems to shut down like they do when it's cooler.

Although exercising is good for your body, don't wait until an hour before going to bed to lift weights or go for a jog. Exercising will get your heart rate up, which means that it's hard to relax and go to sleep after you complete your routine. If you only have time to exercise in the evening, then try to do your routine about three hours before going to bed.

Your body needs to be on a schedule. That doesn't mean that you have to get up and go to bed at the exact same time, but you should have some kind of schedule so that your body is accustomed to when it should wake up and relax. Avoid staying up late on the weekends when you don't have to work the next day or sleeping in for a long time as these habits can get your internal clock confused. An ideal time to go to bed each night is around 11 p.m.

For some people, they can't go to bed at night unless there's a television on or a nightlight on in the room. Although this is comforting, the lights can keep you awake. If you can't turn off all of the lights in the room, then try sleeping with a mask over your eyes. A darker environment can also result in nicer dreams that you have while you're sleeping.

When you hear various sounds when you're trying to sleep, it can keep your mind stimulated, preventing it from shutting down so that you can go to sleep. If you live in the city or on a road that stays busy, then you might want to use earplugs at night. Another option would be listening to white noise instead of a television or other sounds.

When you use your bed for other activities aside from sleeping, then your brain associates these activities with this area of your home. You might read a book at night or play around on your phone before going to bed, but avoid spending a lot of time doing activities that you would normally do in other areas of your home so that your body and mind associate your bed with sleeping.

Everyone knows that caffeine makes it harder to fall asleep. But remember that coffee is not the only source for caffeine, chocolate, some kinds of tea and other things provide your body with caffeine as well. It's best to have your coffee or tea in the morning or during the day while you try to avoid it before bed.

You might go to bed even if you're not tired yet, thinking simply being in your bed will make you tired. But actually, that's not how it works. If you're not asleep after 20 minutes, you should get bac up and read a book or do relax in a different way. Stay away from any screens though.

Alcohol might make you fall asleep faster, but you won't be well rested in the morning. Liquor causes rapid eye movement sleep and leaves you feeling exhausted and nauseous in the morning. You shouldn't drink any alcohol before you go to sleep, at least not in the 2 hours of your day. Though it's best to avoid it all together.

Most of the time we think about our day-to-day problems while we're trying to sleep. That way we keep our brain busy instead of giving it the chance to recharge. Overthinking will keep you from having a good night sleep. So try to think about something nice before you go to sleep or if that doesn't work, you can try counting sheep.   ​​​​

You might not have habits or routines before going to bed. Maybe that's the reason why you don’t feel recharged in the morning. You should try to train your body to follow a certain routine. For example, you could always take a warm shower before going to bed. That way your body knows that it's about to got to sleep. 

If you're falling asleep in a position that's not comfortable, you won't be well rested in the morning. No matter if you're sleeping on your own or next to your significant other, the wrong position stresses your body. Bring yourself in a position that feels comfortable to ensure a good night's sleep.

Are you having trouble falling asleep or do you feel exhausted in the morning? If so, let us know if any of these tips work for you or if you have any other methods that might help others! Be sure to pass this article on to friends and loved ones!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!