So, you’re doing all the right things by setting yourself a regular routine, sticking to it and banking a full night’s sleep every night; but you still feel like you’ve had about 30-seconds of shut-eye before the alarm tells you it’s time to get up. What gives?
There are plenty of reasons behind why your trip to the Land of Nod is not giving you the results you wished for, and we’ve got a handful of them to look at below.
Is your technology interfering?
Studies from Harvard, show that people who choose to pick up their tablet or similar smart device of an evening, when the covers have been pulled over, statistically find it more challenging to wake up feeling fresh and ready to take on the world than those who opt for a traditional printed book.
The explanation behind this is that the blueish light that is automatically emitted from these devices when they are turned on means that melatonin, which is your body’s sleep-promoting hormone, is blocked and interrupted.
If the melatonin in your body is skewed and can’t operate properly then the likelihood is that you aren’t receiving the high-quality sleep that you’d like and need. The best move here is to close off all electronic devices at least one hour before bedtime. This includes all of your favorites, such as:
Are you sleeping the right way?
To be clear what we mean here, we’re referring to the position in which you sleep at night. If you wake up with soreness in certain areas, such as the back or neck then it’s probable that you aren’t sleeping in the optimum position for you.
Reduce flexion around the hip area of the body by sleeping with a pillow between your legs; this will hold your natural alignment and prevent those uncomfortable-feeling backs in the morning when you wake up.
In fact, hip-related injuries are among the most prevalent, but this can often arise from a multitude of reasons, so pinpointing the cause is a case of trial and error until the affecting area is addressed.
Are you sleeping with the right pillow?
Using the right pillow is something that is paramount, but often overlooked.
The Sleep Advisor knows just how important the correct pillow for your sleeping position is, and you should bear in mind that just because you want the duck feather pillow because it’s nice and fluffy, it might not be the best one for you and it will cause you to have endured sleep that doesn’t leave you feeling rested when you get up the next morning.
Picking out the luxurious pillow could be the wrong choice, and that is due to the fact that trying to sleep with your head propped up acts to pull your spine out of its natural alignment. Imagine strolling around for eight hours a day with your head tilted off to one side – you wouldn’t do it, would you?
Instead, go to a professional bed, mattress and pillow store where they can give you advice and assurance on the right pillows for you. You’ll be able to try them in the shop as well, which will give you a good feel for just how much of a difference they make before you’ve even gone to bed!
Are you boozing before bedtime?
You might think from experience that having a quick drink or two before hitting the hay is the ideal thing to do because you drift off faster, but you’d be wrong.
Well, it’s true that alcohol turns the lights out quicker, but it’s also very good at unsettling your regular sleep cycle.
We’ve got worse news for the females too, as the effects of sleep disruption from alcohol hit women harder thanks to having quicker metabolisms, meaning you will wake from sleep sooner. The National Sleep Foundation also notes that women need more sleep than men too.
So, although the occasional glass of spirits isn’t going to ruin your life overnight, if you regularly have in excess of one drink an evening and it’s not at least two hours prior to bed, then you can bet that you won’t sleep properly and you’ll be tired the following day.
Are you unwittingly grinding your teeth while you’re asleep?
Are you waking up with a sore head and feelings of tiredness? The root of this problem could well be that you are clenching or grinding your gnashers in your sleep.
To overcome this last issue we’ve raised, you can give massage a go to help with symptoms. This idea can help to break the cycle and leave you sleeping more soundly. You’ll notice the difference when you wake, but if it doesn’t do the trick for you, it’s best to seek advice from your dentist.
Disclosure: Collaborative Post
Photo Credit: Kinga Cichewicz