If you feel like you are not getting a sleep on a regular basis, you are not alone. More than a third of adults nationwide don’t get the recommended eight hours of sleep regularly, according to the Center for Disease Control.
Low Quality Air and High Allergen Counts
If you find that you are having trouble breathing regularly while you sleep or waking up with sniffles, you might have issues with low quality air or high allergen counts in your room, especially if you allow your pets to sleep with you.
If you are struggling with air quality in your room, you can add an air purifier, and you can also add plants to your sleeping space. Plants turn the carbon dioxide that you breathe out into oxygen, making the air in your room much cleaner and higher quality, according to NASA.
Are you waking up with aches and pains all over? Or tossing and turning all night? Chances are, your bedding is not right for you, especially if that bedding is older.
Sleep scientists recommend buying a new mattress every 7 to 10 years, but almost nobody does this. However, you should, especially if you are having trouble sleeping. The older a mattress is, the less support it will give you while you sleep.
You should also replace your pillows at least once every two years to help give yourself a more comfortable bed, as well as avoid dust mites.
If you are a fan of scrolling through your phone in bed, you should stop. The blue spectrum like that your phone emits tells your brain to wake up and pay attention to it, delaying the brain’s production of melatonin which tells your body to feel sleepy.
If you absolutely need to use your phone, turn on night mode to help avoid the blue light issues.
Late Night Snacks
If you have a habit of getting a cup of coffee on the way home from work or having a couple of glasses of wine with dinner, you could be disrupting your sleep without knowing it.
Caffeine can stay in your body and affect it for up to eight hours after ingestion. Alcohol may help you get to sleep at first, but it also causes you to have a more disturbed night’s rest, which isn’t ideal.
Plan your meals for 3 to 4 hours before bed so that you aren’t digesting your entire meal while you sleep.
If you find yourself counting your worries rather than counting sheep, stress is likely the reason that you are struggling to sleep. In fact, that loss of sleep might actually be contributing to your stress, creating a cycle of sleepless nights and stressful days. The longer you can sleep at one time, the more likely you are going to be able to deal with the stress of your day.
If you think that one or more of these reasons might be keeping you awake at night, bring in an expert to take a personalized look at your issues and help you sleep better, quickly.
Guest author’s bio! - Alicia Sanchez is a researcher for the sleep science hub Tuck.com with a specialty in health and wellness. A Nashville native, Alicia finds the sound of summer storms so soothing that she still sleeps with recorded rain on her white noise machine.