If you’re feeling a little testy lately and you find yourself snapping at people around you for seemingly no reason at all, it’s possible that you’re just not getting enough sleep. Another way to tell that you might not be catching the proper amount of z’s is when you feel weary all the time. This feeling of weakness and lethargy can result in a depressive state that can last for days, even weeks.
There are many things that can get in the way of a good night’s sleep. Trouble in your relationships, pressure at work, illnesses, or even conditions brought about by hormonal imbalances can all interfere with you getting the sleep that you need.
It is important that you do everything that you can to ensure that you get proper sleep because healthy sleeping habits can lead to a substantially improved quality of life. A lot of times, it’s simply a matter of practicing good sleeping habits until they become second nature to you. Here are a few tips that you can start with.
Make sure you are not suffering from a medical condition
Sleeplessness can be caused by an undiagnosed illness.See your doctor, especially if you have reason to believe that you’re having difficulty sleeping because of an underlying ailment.
Often, sleep problems are also caused by hormonal imbalances, which can, in turn, result from a variety of conditions. Some of these are naturally occurring, such as the premenopausal hormonal imbalance that women experience as they age. Treatments like biodentical hormone replacement therapy can help in relieving the symptoms of such imbalances, including its effects on sleep and mood.
Turn that gadget off before going to bed
Using smartphones or tablets before sleeping has become a widespread habit among many people. What they don’t realize is that the blue light emanating from these devices is actually hurting their sleep because it disrupts their bodies’ circadian rhythm.
Humans have evolved to associate blue light with daylight and wakefulness. The artificial blueglow from electronic gadgets tend to have the same effect as the blue light from the sun that is scattered in the sky during daytime. To prevent electronic devices from affecting your sleep, avoid using them an hour before going to bed. If you’re an iPhone user, an alternative is to switch your phone to night mode, which makes your phone emit yellowish light instead of blue.
Set a schedule for sleeping, and stick to it
You can encourage your body clock to follow a schedule by going to bed and getting up at the same time every day. It’s even better if you stick to this schedule even on the weekends. That being said, avoid brooding over the need to fall asleep on a specific time. Glancing at your clock repeatedly and agonizing over not being asleep yet can make it even harder for you to sleep. If you feel that you’re not yet ready for bedtime, consider doing something relaxing, like reading a book or getting a warm bubble bath to prime you for sleep.
Getting active on a daily or regular basis can helprelease your pent-up energy, and it can even aid in addressing depression, which can be caused by sleeplessness. Try to find out a schedule that works best for you. Some people love exercising in the evening because it exhausts them just enough to make them fall asleep faster. Others choose to do it in the morning because they feel that exercising in the evening keeps them awake later at night.
Avoid stimulants at night, and don’t overeat or drink too much
Consuming substances like alcohol, caffeine, and nicotine, especially just before bedtime, can seriously disrupt your sleep. These are stimulants whose effects can last for hours, so avoid taking them in the evening. Also avoid eating and drinking too much at night because the discomfort from indigestion or the need to pee can also wreak havoc on the quality of the sleep you get.
Getting proper and comfortable sleep can do wonders for your health and wellbeing. Following these simple guidelines can help you get started in creating better sleep habits for yourself. Nevertheless, if you’re still having problem sleeping, don’t hesitate to consult your doctor or to find a sleep professional who can work with you on your sleep troubles.