Written By Emma Williams / Reviewed By Ray Spotts
Besides the obvious enemies to your beauty sleep, such as an uncomfortable bed and noise outside the window, there are many other unexpected things that come between you and good dreams every day. How long will you stay awake? Here are 17 unexpected things that keep you from enjoying a healthy eight-hour night's sleep:
1. Evening exercise
It is scientifically proven that physical activity can improve health and sleep. But the paradox is that training too late, on the contrary, can lead to problems with falling asleep. Because during exercise, the nervous system is stimulated and adrenaline is released. As a consequence, the body is invigorated, and you can’t fall asleep.
Even when you ignore it, stress invisibly spoils your life in a variety of ways. It provokes the release of adrenaline, increases the heart rate, blood supply and general alertness, which catastrophically affects the quality of your sleep. As a result, you will not be able to properly rest and relax.
Try to eat at more or less the same time before bed to give your stomach a chance to digest everything properly. And do not go to sleep hungry: the body will desperately lack nutrients for full functioning.
4. Unusual food
We have been told since childhood that we need to observe the regime. This rule also applies to nutrition. A balanced, habitual and regularly consumed food will never harm you or your sleep. But if the routine is disrupted by a stormy evening feast with an abundance of dishes that are difficult to digest, you will hardly be able to fall asleep quickly and have good dreams.
5. Taking medication
Newly prescribed medications can affect sleep quality. For example, diuretics, which, for obvious reasons, will make you wake up more often at night. Antidepressants can be over-stimulating or overly soothing - this is where you start to sleep (and generally feel) differently.
When you start taking medications, be sure to check with your doctor for all possible side effects. And at what time to take these medicines so that they do not interfere with the sleep process.
Smoking is a bad habit that has a negative effect on the entire body. And even if this is not the most terrible effect it produces, it can be very difficult for people who smoke to fall asleep and get enough sleep. This is because nicotine excites the central nervous system.
Think about the fact that tobacco smoke harms not only you but everyone around you. And if you still cannot quit this bad habit, stop smoking at least three to four hours before bedtime. And literally in a week, you will notice a huge difference: you will fall asleep faster, and the quality of sleep will noticeably increase.
Alcohol is relaxing, but not at all conducive to uninterrupted sound sleep. A glass of wine a couple of hours before bed is good, but a glass of something stronger will be too much. Because of this, the body will not be able to properly rest and recover.
8. Trying to sleep out of boredom
The habit of sleeping when you don't know what to do with yourself can at some point start to affect the night schedule. After all, this can convince the brain that it is normal to be awake while lying in bed. Therefore, instead of lying and staring at the ceiling, experts advise you to do something relaxing. And if such a technique does not help, then do not force the body and go to bed when you really want it.
9. Unnecessary activities in bed
Reading - especially from a computer - watching a TV series, or hanging out in the clouds - dreaming of an ideal life before bed - can make your brain associate bed with the activities you do when you're awake. Which, as with trying to sleep out of boredom, can affect your ability to fall asleep at night. Therefore, it is better to read in a chair before going to bed.
Think there's nothing better than flipping through your social media feeds before bed? Well, this may be the worst enemy of your beauty sleep! If you haven't looked up from your Smartphone for an hour before going to bed, give yourself 20 minutes to relax, calm down, lie in bed with your eyes closed and tune in to the coming sleep.
11. Watching T.V.
Here, the situation is the same as with the telephone. Bright light kills sleep hormones. In addition, what you are watching is of very big importance. The T.V. does not allow us to properly plan the time when we want to watch our favourite programs or movies - we have to adjust to the T.V. program.
Therefore, watching films or shows on the Internet can be an excellent solution. You can always go online, find what interests you and watch during the day, without harming your sleep, and therefore your health.
12. Sharing bed with someone
If the second person (or pet) with whom you share the bed snores, pushes you, takes the blanket and bothers you - you should forget about a healthy and rested morning look. Of course, if this is a necessary measure for several days, then nothing terrible will happen. But on an ongoing basis, such nightly "concerts" can greatly degrade the quality of sleep.
If your partner is the culprit, consider whether you should start sleeping separately (as many couples do and only get happier). But if the thought seems too radical, we advise you to try a white noise device that can block snoring or simple earplugs. A larger bed can also be a great solution.
13. The energizing aromas
Few people think about this, but tea with lemon, drunk before bedtime or brushing your teeth with mint paste also interfere with falling asleep quickly. Everyone knows that the smell and taste of these products stimulates the appetite and the nervous system as a whole, relieves fatigue, stimulates mental activity, memory and promotes the process of cognition.
That is why students are encouraged to put a saucer with lemon slices on the table. These aromas are great for stimulating and invigorating. But is this what we want before bed? Therefore, for easy and quick falling asleep, try not to drink lemon tea before bed. As for toothpaste, peppermint is better for the morning. In the evening, it is best to use pasta with herbal or fruit aromas.
Sometimes it's nice to sleep in a tracksuit, and sometimes completely naked. Neither is very useful. If you go to bed in too-tight clothes, you will wake up because you get hot. Conversely, if you sleep without clothes at all, you run the risk of freezing. In general, choose thin and light fabrics that are skin-friendly.
15. Incorrect room temperature
The optimal room temperature for sleeping is within 16 to 19 degrees - since at first the body temperature in a dream decreases, and at the end, it starts to rise. But some prefer to sleep in pajamas under a warm blanket even in winter when the heating is already on max. Others like to turn on the air conditioner at night and make a freezer out of the room.
Both of these extremes do not improve sleep and can lead to frequent waking up in the middle of the night. Therefore, try to keep the temperature in your bedroom at about the same temperature at all times. Make sure to leave an open window a few hours before bed.
But don't forget to close it when you decide to go to sleep. Also, make sure that you have good quality motorized blinds so that the sun doesn't wake you up at dawn and heats your room unnecessarily.
16. Changes in the schedule of water procedures
Each person has a regime to which he is accustomed. And, of course, changes can affect different areas of life - including sleep. Therefore, if you always take a shower in the morning, then the same evening procedure can invigorate you and disrupt the evening mood. Especially if the shower was too cool.
17. Cold water
Hygiene before bed is a vital necessity. Washing prepares the skin for sleep, as it rests and regenerates at night, which means it must be free of cosmetics and dust. But it is worth paying attention to what kind of water you use. And not only for its quality but also for its temperature.
Cold water stimulates and awakens the body, which means that it will be very difficult for you to fall asleep after such a bath. Leave cool water for the morning - then its effects will be more beneficial. And before going to bed, wash your face and shower with warm water at a comfortable temperature for you, and then nothing can prevent you from falling asleep quickly and soundly!
Think of sleep as the balm of nature. Eliminate all negative factors that interfere with your sleep, and then this balm will bring maximum benefit to your health!
If you have disturbed your sleep, seek help to get back on track by consulting your doctor. Simple interventions and, when needed, a cognitive-behavioural therapy program for insomnia can help you resolve your sleep problems.
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Emma Williams is an Australian writer with a master‘s degree in business administration who has a passion for anything lifestyle and design related. She spends most of her time redecorating and participating in house projects. As a great nature lover, her biggest pleasure is travelling to magical places and spending time in her small family cottage by the river. https://twitter.com/EmmaWilliams204
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.