We’re all a little paranoid about our health in this not quite post-pandemic world. You have probably used more hand sanitizer in the last year than in your entire previous life. Now we wash our hands more frequently and we are very in tune with what can be interpreted as the first symptoms of Covid. Everyone is on the lookout for coughs, fevers, and general cold symptoms. We are also collectively on the lookout for fatigue and bodily aches. But how many of you are really concerned about the quality of sleep?
We’re all aware that a person needs around 8 hours of sleep a day to function properly, so that’s the number we’re looking for. But apart from the time we spend in bed, the most important thing is the quality of sleep. Some of us can function on less than 8 hours of sleep and feel great, and others spend 10-12 hours in bed and still wake up tired. So what’s up with that?
Struggle to fall asleep
Do you go to bed at a reasonable time but spend hours staring at the ceiling trying to fall asleep? The reason could be excess stimulants. Many of us drink coffee daily and there are still quite a few smokers in the world. Both caffeine and nicotine are considered stimulants that can keep you awake at night. So if you can’t quit smoking yet, at least try to avoid these things in the second half of the day to make falling asleep easier. And the same goes for tea, after all, it also contains caffeine. You can’t drink a cup of black tea at night and be surprised that you can’t fall asleep. If you need to have a cup of tea to relax, switch to caffeine-free herbal tea.
I can’t fall asleep without TV
We say TV, but we mean podcasts, loud music, your phone, and whatever other kind of distraction you used to tire yourself out with and fall asleep. This is something that anxious and nervous people often do. They use distractions to avoid being alone with their thoughts. The tendency to overthink and worry keeps millions of people awake at night. Eliminating stress from your life is the best way to get the good sleep we all need. But unfortunately, de-stressing is easier said than done. Try herbal remedies or consult with your doctor about your anxiety and sleep problems.
Sleep too much and still wake up tired
Is there such a thing as sleeping too much? We really don’t know, certainly not in healthy individuals. If you find that you can sleep through the weekend and still feel like you need more sleep, it could be a sign of a larger health problem or underlying condition. Many times, thyroid problems cause people to sleep more than usual and still feel tired afterwards. So if this sounds familiar to you, you better schedule a visit to your doctor.
Wake up in the middle of the night
There are many people who fall asleep fairly quickly but wake up in the middle of the night and can’t go back to sleep, or simply wake up several times during the night. There are many reasons for that. Some are more obvious than others. Many times people wake up at night to go to the bathroom, which could mean bladder problems. Other times the reasons are less obvious and more elusive. You could be suffering from restless legs syndrome that wakes you up at night, or you could be suffering from sleep apnea and not even know it. You could be snoring and your own snoring will wake you up, but you’ll never know what it was unless you share a bed with a partner.
Sleep hygiene to the rescue
If you want to be healthy and wake up feeling good and refreshed, there are a few things you should consider. First, set a sleep schedule: Go to bed at the same time every day. A good routine will do wonders for your health and your sleep. Remove screens and devices from your bedroom and generally try not to look at screens for at least an hour before bed, preferably longer. Instead, you can read a book or take a nice relaxing bath. Keep your bedroom dark, cool and quiet. Studies show that bright lights, like streetlights you can see from your window or just moonlight, can negatively affect your sleep, so invest in some good blackout curtains. Sounds can also wake you up, so get a white noise machine or some earplugs. And finally, keep the thermostat low, we sleep better with low temperatures.
