In today’s fast-paced world, it feels like just about everything is rushed – including our sleep schedules. But a bad night’s sleep means much more than going to bed late and waking up early. Chronic fatigue, tiredness, lack of concentration, brain fog, and even anxiety and depression are just a few symptoms related to poor sleep.
If you’ve done everything to get a good night’s rest but still feel tired and sluggish after you wake up in the morning, there may be unknown factors that are disturbing your sleep rhythm. Here are five causes of poor sleeping and some tips as to how you can fix them.
1.Bad eating habits. Eating healthy generally means eating nutritious meals that are rich in natural and unprocessed ingredients. But even the most balanced diets can cause sleep disorders, especially if you eat certain foods in the evening. Among the foods that promote insomnia include chocolate, alcohol, refined sugars, carbs, and smoked meat. Coffee, tea, and ginseng consumed after dinner can also interfere with your sleep patterns, keeping you awake much longer than you had initially intended. A change in your eating habits especially after dinnertime can easily fix the issue. Leave smoked bacon for breakfast in the morning, eat nuts in the afternoon to boost your energy during that sluggish post-lunch period, and don’t drink anything with caffeine or any energy drinks after 4pm. Keep dinner as light as possible and avoid drinking more than a glass of wine before going to bed.
2.Mobile Devices. Unless you live under a rock, you probably own at least one device that you use regularly. Whether it be a smartphone, laptop, or tablet computer, always make sure to keep it out of the bedroom and don’t use it more than two hours before going to bed. Staring at a screen while scrolling through your social media accounts is no good for your sleep as it keeps your brain active and alert. In addition, the light emitted by the sensors of a mobile device can lower the production of melatonin, a hormone that regulates your circadian rhythm. Low melatonin means poor sleep and in the long run, it can lead to chronic fatigue and insomnia. Fix the issue by turning off your device before going to bed, or at least leave the smartphone in another room. If you depend on the alarm on your phone, then buy an old-fashioned alarm to wake you up in the morning. You’re sleep will thank you in the morning!
3.Wrong Color Scheme. Choosing a color scheme for your bedroom is often a matter of preference, but you should also consider the influence colors have on your mood and sleep patterns. It has been proven that bright colors such as yellow, orange, and red stimulate the brain and decrease the production of melatonin. This is especially true if they are neon colors. Green inspires energy, which will make it difficult for you to fall asleep at night. Soothing colors include cold shades of blue, navy, and ultraviolet. Neutral tones will also work well in the bedroom as long as they are on the cold spectrum. If your room is in need of a makeover and you have the funds, consider changing its design and color scheme in order to create a calming, relaxing atmosphere that will no doubt help you fall easily asleep each night.
4.Obsessive Thoughts. Anxiety is one of the main causes of poor sleep, and this condition usually derives from tormenting and repeated thoughts. A difficult project or an argument you had with a friend can easily cause stress in your mind and prevent you from falling asleep. In order to fix the issue short-term, try to meditate for just a few minutes before going to sleep. Writing your problems or concerns on paper can also improve your mental state. A good book before going to bed next to a cup of chamomile tea can help steer away negative thoughts. Sleep supplements and soothing herbal infusions may help as well. If you enact all these tips and anxiety is still causing you restless sleep, speaking with a therapist might be your next best option. Remember – you’re not alone in your anxiety and it’s perfectly normal for the condition to be keeping you up at night. Seeking extra help is always a good thing!
5.Hormonal Changes. Hormonal changes affect many women and can have a negative influence on the quality of sleep. Whether it’s PMS, pregnancy, hormonal birth control, or menopause, hormonal changes can cause anxiety and trigger insomnia. Muscular cramps often associated with PMS can also disturb your sleep. Although with fewer symptoms, men are also affected by the so-called male menopause and these hormonal changes can also cause sleep disorders. While there is little to do to prevent them, a soothing bath or a relaxing massage can alleviate the condition and help you sleep safe and sound.