No one deserves a bad night’s sleep. It’s tough to be tossing and turning all night in bed and even tougher to drag yourself out of it the next morning. Sleep issues are caused by a lot of different factors—some of them may be caused by your sleeping environment, medical conditions, stress, or even a change in your daily routine.
The worst thing about having interrupted sleep is that you can immediately feel the effects the next morning. Having sleep issues makes you feel exhausted the moment you wake up, and it also drains your energy quickly, leaving you with difficulty concentrating, a bad or irritable mood, and even reduces your immunity against diseases.
The Signs of Sleep Deprivation
One way to combat sleep issues is by knowing the signs. Being aware of your condition helps you determine the necessary lifestyle changes that you need to implement. Do remember that occasionally having trouble sleeping happens to many people, however frequently experiencing poor sleep may require medical attention.
Below are some telltale signs of sleep issues that you should not ignore:
- Feeling drowsy during the day – having difficulty staying awake during activities.
- The constant need for caffeinated beverages to get through the day.
- Having difficulty controlling your emotions – feeling irritable or anxious throughout the day.
- Having a strong urge to take naps.
- Having slower reaction time and reduced physical strength.
- Often being told that you look fatigued – sleep deprivation also manifests in your physical appearance.
It is advisable to keep track of your sleep patterns in a diary – this will be helpful in determining your condition should you decide to see a sleep disorder specialist. You may also record your activities during the daytime and nighttime to determine which among those contributes to your sleep issues.
Lifestyle Changes for a for Better Sleep
It’s tough to function physically, mentally, and emotionally without proper sleep. Being busy all day creates the notion that we’ll fall asleep easier at night, but in reality, a lot of our daily activities affect our ability to fall asleep. Although you can’t control most of the factors that interfere with your sleep, you can make simple lifestyle changes to help set the mood for a more rested night.
Consider the following tips:
- Be conscious of your eating and drinking habits – Our food and drink intake throughout the day can affect our sleep quality. Maintain a balanced diet as much as you can for optimal health and better sleep.
- Include exercise in your daily activities – Make time for physical activity but try to avoid being active just before bed to ensure that the energy boost won’t hinder your slumber.
- Create a restful bedroom environment – Because light exposure at night affects our circadian rhythms, try sleeping with little or no lights on. Think about investing in thick, black-out curtains to cover a bright street light. You can also try using ear plugs if it suits your needs.
- Find time to relax and unwind – Feeling stressed on most days takes a toll on you. Try to make time to relax and free your mind of concerns. A few minutes of meditation is proven to help ease your worries and sets the mood for a restful night. You may also try a soothing massage in your quest for relaxation. Booking a massage is a healthy and drug-free option that reduces the pain and tension in your body as it eases your mind.
The Benefits of Massage Therapy to Improve Sleep
A little rest and relaxation goes a long way especially for people who are always busy and under a lot of stress. Indulge yourself in a professional massage session and enjoy the benefits such as decreased body and joint pain, improved circulation, recovery from injuries, and reduced stress. Massage therapy increases the production or serotonin and dopamine in the body which both play a vital role in making you feel happy. Keep in mind that being relaxed is one of the keys to fall asleep, so always remember to wind down before bed time.