Sleeping disorders or insomnia is one of the most common conditions among people. And it’s not even age-dependent; from teenagers to elders, all can suffer from insomnia.
Now, there are many reasons for sleeping problems to take place!
Therefore, in this article, you’ll get to know all the ins and outs of the things that can destroy your sleeping pattern. So, read till the end!
1. Eating A Heavy Meal Before Bed
A full stomach can be one of the vicious reasons to disrupt your good night’s sleep. Moreover, going to urinate all the time can disturb your sleep. Therefore, if you drink too much, that can also lead you to go to the bathroom quite a few times during the night.
Not only that, when you eat your stomach full before bedtime, it might result in heartburn symptoms. Therefore, when you lie down in your bed, you’ll feel very uncomfortable, which can have a detrimental effect on your sleeping pattern.
2. Staying Awake In Bed
It’s one of people’s everyday habits to lie on their bed awake when they face trouble with sleep.
If this is a regular occurrence, then it’s a sign of insomnia. And during this time, just lying awake in your bed can indeed make you frustrated and depressed. These anxieties can also add oil to the fire of insomnia.
In such cases, you can always get up and try out some relaxing activities. You can even read a book if you face trouble falling asleep. But don’t toss yourself here and there if you are unable to fall asleep.
3. Sleeping In An Environment Too Warm, Too Cold, or Too Noisy
If you are sleeping in a place where there’s too much noise or the temperature is also not soothing, then you simply can’t force yourself to have a good sleep.
This is because the environment is not suitable for your body to relax, and therefore, you cannot calm and stay comfortable.
Always reme\ber, in order to have a good sleep, you need to have a suitable environment first. If this environment does not suit your mind or body, you’ll indeed have disruptions regarding your sleep.
So, try to create an environment that’ll be comfortable and soothing for you. Only then you can have a grasp over a good sleep.
4. Taking Long Naps
Short power naps can indeed add up fuel to your body and make you feel more energized. Even some people are just fixated on midday naps.
Honestly, if you sleep well at night, you don’t need to go for any naps. But if that sleep is not sufficient, then you might feel like taking on some additional fuel by taking naps.
But here’s the truth of midday naps. If you cling to getting midday naps, you’ll indeed face issues regarding a good night’s sleep. And if this midday nap is too long and excessive, you may also develop sleep apnea disorder
5. Making Your Bedroom A Multifunctional Room
Having television, computers, a gaming system, and many other gadgets in your bedroom will indeed create a distraction for your sleep.
To be honest, if you have such a setup in your bedroom, then it’s apparent that you might have issues regarding your sleep. Moreover, even if you have their screens switched off, yet it’ll keep your brains active and will indeed create an urge to turn it back on.
Even having your phone near you can be a huge distraction, especially when you are trying to sleep. Therefore, I’ll highly suggest charging your phone in the kitchen and try to keep your bedroom tech-free!
6. Coffee, Alcohol, And Cigarettes Before Bed
Many people enjoy taking a drink or a puff before going to bed. They might think that this will help them to get a good sleep.
But that’s not true at all! Instead, alcohol can make you feel very dizzy, and this might also shred the stages of your sleep. Moreover, it can also create a stinging headache when it wears out.
Similarly, coffee before sleep can totally rupture your sleep, leading you to stay awake for hours. Always try to avoid caffeine at least 4 to 6 hours before you go to sleep.
Likewise, nicotine in your cigarettes can also disrupt your sleep, which can entirely ruin your sleep patterns. Moreover, if you are a heavy smoker, then the cravings might wake you up during the night.
Light Therapy: A Cure To Sleeping Disorder?
Light therapy for sleep has been one of the best remedies for many people. It also helped many get cures for SAD (Seasonal Affective Disorder), depression, stress, and sleep disorders.
Many people have insomnia or other sleep conditions. And this light therapy can be the ultimate solution to these.
Light therapy comes with a device that can mimic the light of the sun. This therapy will help your circadian rhythm (body’s inner clock) get back to its usual regulating system.
All you have to do is set a time when you’ll get exposed to this light and make sure that you are consistent with this time.
The intensity of the light should be around 10,000 lux, and you should keep the device 16 to 24 inches away from your face. Each session should only be for 20 to 40 minutes. Although it has been proven that the more you get exposed to this light, the more beneficial it’ll be.
If you are using a device that provides only 2,500 lux, your session should last as long as 2 hours.
But I’ll highly recommend you to seek your doctor’s advice before you go on grabbing one of these devices as your doctor can give you a better suggestion of the type of light therapy suitable for your case.
I hope this article will help you know the ins and outs of the things that can totally destroy your sleeping patterns!