When it comes to sleep, the length or the number of hours isn’t just the basis for a good one. You also have to consider the quality of your sleep at all times. Just imagine sleeping for 8 hours or even 12 hours but you still don’t feel rested enough to take on the activities of the day. Don’t you think there must be something not working?
Several things can impact your sleep but most of the time, you tend to take simple things for granted because they have already been your way of life, not realizing that these things can make sleeping terrible and less effective for you.
When you don’t get quality sleep, it doesn’t just affect your health, it also affects your performance and productivity at work. If you think you’re not getting the right amount of quality sleep you need, consider these 7 things that are known to make sleeping difficult for you.
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1. Mobile devices
In today’s day and age, mobile devices are becoming more and more high-end that you will not run out of things to do anymore even when you are about to fall asleep. Most of the time, you turn to your smartphones or tablets when you can’t sleep yet. TVs and computers also have the same effect. You tend to use these devices as a way (more of an excuse) to force yourself to sleep.
The truth is, the lights emitted from your mobile devices contribute to poor sleep. These lights, also known as LED lights or light-emitting diodes are known to be more disruptive to sleep than the standard electric light bulbs. They affect your circadian rhythms or natural body clock which in turn causes you to have poor sleep.
This may seem obvious. But there are times when we disregard room temperature and just go directly to bed without considering adjusting it to our liking. The level of comfort varies from person to person. You may not be able to get the sleep you need when the temperature makes you sweat or makes you freeze.
Noise is a common source of frustration for most people who are trying to sleep. There’s no doubt that you’ll wake up to the sound of your neighbor’s party music, maybe the loud TV volume in the other room, or even the snoring of your roommate or your bed partner.
These disturbances make you wake up several times a day which means that it will be harder for you catch up on sleep anymore.
4.Caffeine and alcohol
It’s already common knowledge that when you want or need to stay awake for the entire night, caffeine is the answer. Coffee, being the most popular source of caffeine, is consumed mostly upon waking up in the morning or at night. Other caffeinated drinks include tea, cocoa, chocolate, and some soft drinks.
Caffeine is a stimulant and its effect on the body stays for several hours. You have to remember that caffeine is just a temporary way to keep you alert, but it can never replace sleep. When you get too dependent on caffeine, you’ll find it even harder to sleep at night.
Another kind of stimulant is alcohol. Ironically, most people drink alcohol to help themselves fall asleep. Although it makes you sleepy at first, alcohol’s effects may be counterproductive. Alcohol can disrupt your deep sleep. When the effects start to subside, you will find yourself waking up more frequently; either because you need to rush to the toilet, or you need to drink water because you’re dehydrated.
5.Snacks before bedtime
The idea of snacking before bedtime seems irresistible, isn’t it? It may be. However, bedtime snacks do not only have an adverse impact on your weight, but it also has an impact on your sleep quality. When you do want to snack, consider the type of snack you’re eating and make sure you eat at least one hour before going to sleep to give time for digestion.
Foods high in calories and refined carbohydrates can cause your blood sugar to increase, and when your body responds by controlling your blood sugar level, your hormones will get overwhelmed by all these occurrences causing you to toss and turn at bedtime and making it hard for you to sleep.
Some of the food items you should avoid are chips, ice cream, cakes, cookies, chocolates, pasta, and pretzels.
6. Bed mattress
Several times, you might have awakened with a sore body because of your uncomfortable bed mattress. But even when this happens, you usually tend to take it for granted. After all, a good comfortable mattress can be quite expensive.
Think about it. Investing in a good quality mattress might be better than sacrificing your sleep quality over a bad choice of it. The idea is that when you always wake up sore, it might just be the right time for you to consider getting a new mattress.
7. Too much sleep
A good deep sleep doesn’t equate to oversleeping. As the famous song goes, too much of something is bad enough. But how much is too much? Sleep varies from person to person in different situations, so naturally, some people may require more sleep than others but experts suggest that adults should get at least between 7 to 9 hours of sleep. Sometimes when you sleep too much, you feel weaker instead of feeling more alert or active.
Oversleeping tends to disrupt your natural body clock and mess up with your sleep. It’s harder to get back on track once your body clock gets interrupted. It can also cause you to get sick of headaches and back pain that will make it even harder for you to fall asleep.
With a call center lifestyle, you do get to adjust from time to time because of the changing schedules or shifts and also social responsibilities. Every person is different but what’s important to note is “never take your sleep for granted.”