Identifying Underlying Factors of Poor Sleep
Many people take sleep quality for granted, not knowing that poor sleep can affect their well-being, mental state, and the ability to complete everyday activities.
While the right amount of sleep varies between different people, the Centers for Disease Control and Prevention (CDC) suggests that adults get at least seven hours of sleep each night. They also confirm that one in three adults has trouble sleeping due to underlying factors, including poor sleep hygiene, stress, and medical issues.
Common Symptoms of Poor Sleep (Sleep Deprivation)
Someone who is not getting enough sleep may experience different symptoms, including mood changes, irritability, fatigue, and difficulty focusing. It might not sound serious at first, but it may lead to more serious effects if left untreated.
Everyone should take sleep deprivation seriously, especially when medical studies confirm it can affect our functional health.
Sleep deprivation may affect:
- The brain – Poor sleep affects the prefrontal cortex or the center for reasoning and emotion. A lack of sleep may also impact your memory and concentration.
- The cardiovascular system – Quality sleep helps the heart work properly. You may experience changes in your blood pressure or sugar levels resulting from poor sleep.
- Weight – Pool sleep can cause body weight changes, increase fat storage, and raise the risk of diabetes.
What Causes Poor Sleep?
Different factors could impact sleep quality, including your lifestyle choices, sleeping habits, and medical conditions. Some issues are minor and may improve with self-care, and others require medical attention.
Lack of exposure to the sun, sleeping during the day, physical pain, or frequent urination may also lead to poor sleep. Work schedules, stress, and worry can affect a sleeping routine, and insomnia, consuming too much caffeine, noise disturbance, or poor sleep hygiene also hinder the body’s ability to get quality sleep.
Stress can provoke certain reactions in your body, causing difficulties in falling asleep. Stress can come from school, work, social relationships, or everyday worries. Exposure to traumatic situations can also create anxiety or PTSD (post-traumatic stress disorder).
Lifestyle choices play a significant role in your sleeping habits. Unhealthy routines and habits are deeply related to sleeping disorders and can increase the risk of insomnia. Some lifestyle choices can cause sleeping trouble, including keeping your brain stimulated late in the evening by playing video games, working late, or using electronic devices. Sleeping during the day to make up for the lost sleep can daze your mind and make it difficult to create a healthy sleep routine at night.
What Is Poor Sleep Hygiene and Why Is It Important?
Poor sleep hygiene is a disorder caused by a lousy sleeping schedule and habits, and you can improve it by making simple lifestyle changes and daily practices.
Here is how to improve your sleep hygiene and help yourself fall asleep easier tonight:
- Avoid stimulants
Consuming stimulants before bedtime is not going to help you fall asleep. Avoid drinking coffee or other beverages that may contain caffeine in the afternoon.
- Create a routine that works for you
Having a consistent bedtime routine can increase sleep quality. Experts recommend practicing relaxing activities before sleeping, such as listening to music, reading, bathing, or meditating. Exercising before bedtime is not a good idea as it boosts body temperature and releases endorphins. It is best to complete your workout session during the day use the night to relax and wind down.
- Practice mind-calming methods
Sometimes your mind might be too active, and you feel like you can’t shut it down. It is a common problem among adults and is mostly due to fear, anxiety, stress, or excitement. If you struggle to fall asleep because you can’t stop thinking about certain things, you may want to research mind exercises to help you relax.
You will also find that sleep will come easier after establishing a bedtime routine. For more serious mental problems, you should talk to your therapist or doctor.
- Sleep in a comfortable environment
Sleeping in a comfortable bed on a comfy pillow will promote healthy sleep. Make sure your pillow and mattress aren’t too soft or too hard. Ensure the room has the proper light, temperature, and sound levels.
Obtaining quality sleep is essential for our mental and physical health. From babies to seniors, everyone can benefit from a good night’s rest, and sleep hygiene plays a key part in accomplishing that goal.
Join the Lifestyle Management Program and Improve Your Sleeping Pattern
Our Lifestyle Management program focuses on improving your integrative health. From boosting your immunity to helping you get healthy sleep, we can apply several methods to improve your quality of life.
Don’t let poor sleep hygiene bring your functional health down. Call Body Refined today at (844) 899-4846 or ask Skylar, the Body Refined bot, by clicking the message bubble to the bottom right corner of your screen to schedule a consultation to discuss your sleeping problem, and we’ll suggest the right program for you.
Kurt Dixon is an educated, certified and experienced health consultant who is passionate about helping his client-patients achieve their goals by adjusting their lifestyle to promote a seamless, healthy living. His experience covers healthcare, pharmaceutical, money management, telecommunications & customer service industries. He is also the founder of Body Refined and the Lifestyle Management program, an integrated consortium of measures addressing life balance, eating healthier, physical wellness and career management.