They not only make us especially irritable, thin-skinned and moody. Sleep disturbances also affect our health. As well physical as mental damages may arise. You can only prevent this when you take targeted action against the causes of the sleeping disturbances. To do so, you have to determine at first, which kind of sleep disturbance you are suffering under.
A differentiation into three types is possible by some simple characteristics:
First, there are the so-called falling asleep problems. Causes for these are for example excessive brooding before falling asleep, intake of caffeine, too late or too heavy dinner, too late physically strenuous exercise. People, who wake up too early and who are not able to fall asleep again, belong to type #2. They often suffer under depressions. If you are not sleeping through well, meaning, you wake up again and again and always stay awake for a long time, depressions or other mental stress, but also excessive alcohol consumption may be the reason for that. These so-called sleep through problems concern sleep disturbance type #3.
So, sleep disturbances may appear in manifold ways. But, there are some simple tricks any sleep disturbance type may use to improve his sleeping quality. Especially for the first type (falling asleep problems), there are some simple tricks for getting a grip on this problem.
Power napping is healthy. A tiny nap at lunchtime is supplying with new power and new energy. But, people with sleeping problems at any case should take care that their nap doesn’t last longer than 15 minutes. If you don’t comply with this, the body falls into too deep sleep. This leads to more tiredness lasting the whole day. In addition to that, too long sleeping at lunchtime resp. in the afternoon increases the problems to fall asleep since the body is too well rested to fall asleep in the evening. In spite of that you are feeling tired and used up, since the day-night-rhythm gets unbalanced.
During the nighttime, we are sweating a lot. Out of this reason, it is essential that the room temperature is between 61°F and 64°F. We are going to wake up, if we are feeling too warm.
Also, after 4 p.m. you should drink no-more caffeine-containing beverages. Because, the caffeine remains in our body for a longer period and therefore might hinder us from falling asleep. Instead, a warm milk with honey can make falling asleep easier. Protein elements enhance relaxation, out of this reason our body finds rest easier. A glass of wine or beer has a similar effect. But don’t drink more than one glass! Alcohol has a relaxing effect on our body and makes falling asleep easier, but often also leads to nighttime snoring and sweating. Furthermore, our body has some work to do with breaking down the alcohol. Things that might disturb sleeping through.
Reading an exiting book, watching TV or something like that right before falling asleep is way too complex for our brain. Reading or doing something boring before going to bed is especially tiresome and ensures quick falling asleep.
This applies for all sleep disturbances: when you are not tired enough you won’t be able to sleep. Instead of lying awake for hours you better spend your time with something else, best with something boring that makes you tired. A short walk in fresh air, for example. Especially when you want to force to fall asleep you will fail doing so. Out of this reason, only go to bed when you are really tired!
These simple tricks should make falling asleep and sleeping through possible for you again!
Imagesource: @fotolia
This post is also available in / Diesen Beitrag gibt es auch in:
German
Leave a Reply