Did you know that lack of sleep can affect your brain and make you lose focus? Not getting enough restful sleep can also lead to obesity, high blood pressure, raised stress levels and an even slower metabolism. Unsurprisingly, lack of sleep is one of the most common reasons for deteriorating health worldwide.
Here are the most common reasons why you’re not sleeping well:
Alcohol before bed
Alcohol can act as a sedative and may cause you to fall asleep more quickly, but it also tends to disrupt your sleep quality. Alcohol stimulates the central nervous system, which can lead to restlessness and insomnia. Around 75% of adults with depression suffer from insomnia. If you drink alcohol before bed, you’ll probably not get a good night’s sleep and will feel groggy the next morning.
Exercising before bed
Exercise stimulates the central nervous system.
Before you go to sleep, exercise increases your body temperature and heart rate, which causes you to sweat and pump your heart. On the contrary, keeping the body temperature cool helps in sleeping faster. As a result, it becomes hard to sleep restfully (may delay sleep or deteriorate sleep quality) and may provoke nighttime awakenings. So avoid any vigorous workout before bed for better sleep (especially one hour before bed)
Keep your room cool
Bedrooms are often warmer than other rooms in the house because they're used for sleeping, but if you sleep in a warm room, it may be harder for you to fall asleep because your body will want to keep warm instead of cooling off (think about how sweaty your palms get after a long day when they're cold).
Try keeping the temperature in your bedroom slightly cooler than normal; this will help reduce stress hormones so you can get some rest! In short, slightly cool temperature will help you sleep faster.
Avoid screens an hour before bedtime. Studies show that watching TV or using devices like phones and computers just before bedtime has been linked with poor sleep quality and difficulty fall asleep -- even if it's just one device! Around 57% of the teenagers who use technology before bed have reported sleep-related issues.
Keep devices out of reach or put them away at least one hour before bedtime so that they won't interfere with falling asleep at night.
Stress or Anxiety can make it hard for you to fall asleep. Anxiety, depression and stress are often linked together in a vicious cycle. Research has shown that many people with insomnia also have anxiety and/or depression.
According to the Sleep Foundation, 40% of people with insomnia are believed to also be affected by a mental health disorder. The main reason is the poor sleeping or waking cycles which induce stress, anxiety and worse conditions of mental health disorders.
ConclusionImproving your sleep quality and quantity should be an important component of any ‘health regime'. It will not only leave you feeling refreshed, but greatly impacts how you feel during the day.
Avoid using phones or any tech device, alcohol, exercising before bed. Keeping the room temperature slightly cool and taking minimum stress will aid you in sleeping better.
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