As humans, we all enjoy pleasant benefits of sleep, eating healthy and exercising. For instance, a good night’s sleep boosts our body’s immunity. Sleeping for the recommended 8 hours makes us wake up in good mood and feeling refreshed.
Unfortunately, the environment we operate in, both at home and at work, interferes with the natural sleep patterns. It even becomes a serious concern when an underlying medical issue or unhealthy lifestyle, becomes the reason for tossing and turning all night. Be sure to read up to the end for excellent and applicable tips to improve the quality of your sleep. But first, let’s dive into the possible causes of daytime lethargy.
Causes of fatigue
Alcohol can take you to dreamland very quickly due to its sedative effect. However, Dr. Aaron Clark of Ohio State University says that, it may disrupt regular sleep cycle. In an Australian study of 2005, individuals who had bedtime drink mixed with vodka were investigated to examine their brain activity while asleep. The results? They weren’t getting quality and restorative sleep.
Our energy level is dependent upon the amount of water found in the body. So that when we get highly dehydrated, we are left with little vigor to see us through the next day. If you go to the bed less hydrated, the nasal cavity becomes dry and snoring becomes inevitable. In most cases, sleep is disrupted by disturbing and noisy snoring sound that makes one not sleep continuously and wake up with hoarse throat.
3. Iron deficiency
Lack of iron in the body is identified medically as the common cause of tiredness. The Canadian Medical Association Journal published a study, which found iron tablets to significantly reduce exhaustion of more than half of the women who were examined.
4. Sleep apnoea
People with this condition experience shortness of breath multiple times through the night. Apart from feeling exhausted, such individuals may wake up with dry mouth or even morning headache. Interestingly, if you sleep alone, you may not realize that you repeatedly gasp for air. In most cases, it is women rather than men, who are diagnosed with this condition, and should therefore be careful not to mistake with other changes that occur within their body.
Quick tips for better sleep quality
- Going to bed early enough is important if you want an 8-hour sleep. That means putting books away and shutting down electronics such as phones and computers at least 2 hours before bed. In a recent Harvard study, sleep behavior was examined and the research established that reading printed books reduces the stimulation of melatonin – a hormone that promotes sleep by controlling how we sleep and wake up.
- To avoid sore backs and hip flexion, sleep in straight position and avoid big pillows to ensure proper alignment of the hip, vertebrae column and stretching of the legs. Also, avoid sleeping on uneven bed that might cause pain to body.
- Since nicotine has stimulating effects, smokers find it hard to have an uninterrupted sleep. As such, smokers should avoid smoking when it’s time to hit the hay.
- Same to alcohol. Limiting yourself to just one drink 2 hours before bedtime, can go a long way to ensure that you get quality sleep.
- Remain active during the day to ensure proper circulation of blood throughout the body, and take necessary breaks that help preserve your energy. Do not sit for long hours. Stand and stretch every 20 minutes. Furthermore do not ignore the importance of getting sunlight. Exposure to daylight can increase the production of sleep hormone, melatonin.
- Ensure your diet is rich in green leafy vegetables like lettuce and spinach, to increase the iron level in the body. Only take iron supplements with the advise of your doctor.
Use these tips to improve the quality of your sleep and let’s hear how it works for you in the comment section below.