Six surprising reasons why you're not getting enough sleep
June 09, 2016
Have you noticed or accepted that you're not getting enough sleep? If you can't fall asleep or if you sleep for a full eight hours and don't wake up feeling refreshed, there could be a few sneaky culprits that are keeping you from getting enough rest. Consider the following six surprising reasons you're not getting enough quality sleep.
You check your email or browse the Internet before bed. Did you know the blue light from your devices' screens tricks your brain into thinking it needs to be awake and slows the production of melatonin (the hormone that tells us it' time for bed)? Create a wind-down routine that doesn't involve any electronic devices. Make a cup of tea, write in a journal or read for 30 minutes before bedtime.
Your room temperature is either too hot or too cold. As we approach warm summer nights, it' important to know you'll need to keep your bedroom cool to get amazing rest. The perfect temperature is between 60 and 65 degrees Fahrenheit. And for the best sleep possible, you should think of your bedroom as a sanctuary. If it' cluttered or doesn't have adequate shades to keep out street lights, then you may want to consider upgrading to new shades and keep your room clean and free of distractions.
You eat too much or too little before bedtime. Eating too much before bedtime can cause you to wake up during the night. Ideally, don't eat large, heavy meals for two hours before you go to bed. However, if you go to bed with a rumbling stomach, you most likely will have difficulty falling asleep or will wake up in the middle of the night. If you notice you're often hungry before bed, find a happy medium by eating a little more at dinner or budgeting an extra 100-150 calories to allow for a bedtime snack.
You consumed too much caffeine. Caffeine can crop up in surprising places. If you love dark chocolate, don't forget that it usually has more caffeine than milk chocolate. For instance, Hershey' Special Dark Chocolate bar contains 31 milligrams of caffeine, which is almost the same as a can of Coca-Cola. While some people can consume more than others, you should avoid consuming more than 400 milligrams (four cups of coffee) in order avoid the negative side effects of too much caffeine.
You exercise too little or too much. People who exercise regularly report getting better rest than those who don't exercise according to a survey by the National Sleep Foundation. Even adding a 10-minute workout can improve sleep quality. On the flip side, if you're working out too much, you may find you're getting less sleep than if you scaled back a little bit. Be on the lookout for signs that you need a rest day.
Hopefully, these six tips will help you improve the quality of your sleep. Good luck as you strive to reach for amazing shut-eye!