We’re all a bit paranoid about our health in this not-quite-posts-pandemic world. You’ve probably used hand sanitizer more in the past year than you have in your entire life before. We wash our hands more frequently now and we’re very in tune with what can be interpreted as the first symptoms of Covid. Everyone’s on the lookout for coughing, fever, and general cold symptoms. We’re also collectively on the lookout for fatigue and body aches. But how many of you are actually concerned about the quality of sleep?
We’re all aware of the fact that a person needs around 8 hours of sleep every day in order to function properly, so that’s the number we aim for. But apart from time spent in bed, the quality of sleep is what matters most. Some of us can function on less than 8 hours of sleep and feel fine and others spend 10 to 12 hours in bed and still wake up tired. So what’s up with that?
Struggle To Fall Asleep
Do you go to bed at a reasonable time but spend hours staring into the ceiling, trying to fall asleep? The reason for that could be too many stimulants. Many of us have coffee on a daily basis, and there are still quite a few smokers in the world. Both caffeine and nicotine are considered to be stimulants, which can keep you up at night. So if you can’t quit just yet, at least try to avoid these things in the second half of the day to fall asleep easier. And the same for tea, after all, it also contains caffeine. You can’t have a cup of black tea in the evening and be truly surprised why you can’t fall asleep. If you must have a cup of tea to relax, switch to herbal caffeine-free tea.
Can’t Fall Asleep Without The TV
We say TV, but we mean podcasts, loud music, your phone, and any other kind of distraction you used to tire yourself out and fall asleep with. This is something anxious and nervous people usually do. They use distractions to avoid being left alone with their thoughts. The tendency to overthinking and worry keeps millions of people awake at night. Eliminating stress from your life is the best way to get that good sleep we all need. But unfortunately eliminating stress is easier said than done. Try herbal remedies or consult with your doctor about your anxiety and sleep problems.
Sleep Too Much And Still Wake Up Tired
Is there such a thing as too much sleep? We don’t really know, certainly not in healthy individuals. If you find that you can sleep through the weekend and still feel like you need more sleep, it might be a sign of a bigger health issue or an underlying condition. A lot of the time thyroid issues cause people to sleep more than usual and still feel tired afterward. So if this sounds familiar to you – you better sign up for a visit to your doctor.
Wake Up In The Middle Of The Night
There are plenty of people who fall asleep pretty quickly but wake up in the middle of the night and can’t go back to sleep, or just wake up multiple times at night. There are many reasons for that. Some are more obvious than others. A lot of the time people wake up at night to use the bathroom, which could mean bladder issues. Other times the reasons are less obvious and more elusive. You could be suffering from restless leg syndrome which wakes you up at night, or you could be suffering from sleep apnoea and not even know it. You could be snoring and your own snores wake you up, but you’ll never know what it was unless you share the bed with a partner.
Sleep Hygiene To The Rescue
If you want to be healthy and wake up feeling good and refreshed there are a few things you should consider. First of all, set a sleeping schedule for yourself – go to bed at the same time every day. A good routine will do wonders for your health and for your sleep. Remove screens and gadgets from your bedroom and generally try not to look at screens for at least an hour before bedtime, preferably more. Instead, you can read a book or take a nice relaxing bath. Keep your bedroom dark, cool and quiet. Studies show that bright lights like streetlights you can see from your window or just the light from the moon can negatively impact your sleep, so invest in some good blackout curtains. Sounds can wake you up too, so get a white noise machine or some earplugs. And finally, keep the thermostat on low, we sleep better in low temperatures.