Home | health | Avoid These 5 Things To Improve Sleep Quality

Avoid These 5 Things to Improve Sleep Quality

Avoid These 5 Things to Improve Sleep Quality

A good night’s sleep is as important as following a balanced meal plan and exercising regularly. Poor sleeping habits have an adverse effect on your hormones and the functioning of the brain. It can interfere with your cognitive functions as well as physical health. Tossing and turning every night causes sleep disturbance. There are many reasons for this, including poor sleep hygiene. Therefore, you need to follow a proper sleep routine to maintain your health.

Here are a few things that you should avoid for a healthy sleep cycle.

Avoid making poor food choices before bedtime
Don’t overeat or starve yourself before bedtime. It is best to avoid having a heavy meal three hours before bedtime. Overeating can trigger heartburn , and this can cause delays in falling asleep. Also, try to avoid caffeine-based products as they have stimulating effects on your body, which may further interfere with your sleep. They will initially make you feel drowsy but later disrupt your sleep cycle. It is also said that such beverages can increase the symptoms of snoring, sleep apnea, and disrupted sleep patterns. Also, harmful substances can reduce the production of melatonin during night-time, leading to sleep deprivation. Late night binges on greasy, processed foods like pizza, and burgers may also affect your sleep.

Cut down on daytime naps
Napping at the wrong time of day may be harmful if you habitually do it. Also, napping should be an hour at maximum. When you have a late-night work schedule, you might take a nap to make up for your sleep debt. Short power naps are important to keep yourself active throughout the day, but long and irregular naps can negatively affect your sleep cycle. By sleeping during the daytime, your body clock gets confused, causing you to struggle to sleep at night.

Don’t overheat the bedroom
The temperature of your room plays an important role in maintaining your sleep cycle. Don’t overheat your bedroom. A temperature that is higher than 24 degrees is too stuffy for a restful sleep. Also, don’t move work to your room. It is a place that is associated with rest and sleep. Don’t make your room too cold, too, as it will disrupt your sleep for washroom breaks. This also creates a disturbance for sound sleep.

Cut down the screen time
The blue light that emits from devices like laptops, TVs, mobile phones, and tablets can affect your sleep. More than two hours of screen time during the night can seriously disrupt melatonin levels. Also, the kind of content you are watching on these screens can have adverse effect on your body as well as sleep cycle. You should avoid doing things that stimulate your brain before bedtime. Also, don’t play games on your phone for an hour before bed. Putting your gadgets away two hours before bedtime can help you catch sleep as soon as you lie down. Be mindful of late-night scrolling. Just like soft music can induce sleep, mindless scrolling on these gadgets can take your mind off other things.

Don’t overthink while trying to get sleep
Manu people overthink about the following day’s activities. If you want to fall asleep, stop bringing disturbing thoughts to your mind while lying on the bed. Keep your tension at bay if you wish to fall asleep quickly. The more you worry about getting rest, the higher the chances that you won’t be able to sleep at all. Just let go of your worries, and try to get back to what your body naturally wants to do. Don’t feel anxious if you are unable to sleep. Apart from overthinking, stress is a major cause of delayed sleep. You might have faced a situation when you snuggled into bed only to lie awake for hours. Play soothing music or meditate to sleep better. Studies have proved that mindfulness meditation can improve your sleep quality and decrease disturbance in case you suffer from chronic insomnia. Activities like guided imagery and progressive muscle relaxation can bring about a state of mind that is more conducive to falling asleep.

Role of melatonin
Melatonin is a hormone produced by a gland near your brain. This hormone regulates the sleep-wake cycle. The body naturally produces this, but if you have a deficiency, you can take it as a supplement. But if nothing gives results and your sleep deprivation gets worse, consult a therapist for better treatment options.

Why is sleep quality important?
Sleep quality is vital for maintaining a person’s optimal health and, thereby, overall well-being. Poor sleep increases your risk of cardiac diseases, high blood pressure, and diabetes. It can also weaken your immune system making you vulnerable to infections. Poor sleep is also linked to depression.

When should you approach a health practitioner?
Almost everyone might have faced occasional sleepless nights. In case you face trouble sleeping very often, you should consult a health practitioner. Sleep disturbances should not be taken lightly because they can be due to many underlying reasons. Gastroesophageal reflux disease can cause sleep interruption due to heartburn. It is always better to seek the help of a licensed healthcare practitioner to identify and treat the cause.

In all, the quantity and quality of sleep you get in a day play a vital role in maintaining overall health. It determines your overall physical and mental well-being. If you wish to enjoy good physical and mental health, it is advised that you should consider attaining a good sleep pattern. You can try the above-mentioned tips if you are facing issues with your sleep cycle. These suggestions will make a difference in your life. If things still don’t get better, talk to a therapist at the earliest. They may recommend other elements to improve sleep quality, leading to a healthy body, mind, and soul.

Popular Articles

Top Categories

Recent Articles

6 Foods to Eat to Manage Psoriatic Arthritis

6 Foods to Eat to Manage Psoriatic Arthritis

health
Psoriatic arthritis is a form of arthritis that develops in some people with psoriasis, a chronic skin condition. It occurs when a person’s immune system starts to attack the body’s cells, leading to inflammation in joints and the overproduction of skin cells. It affects close to 1-3 percent of the world’s population. It is non-curable, and few treatment options aim to manage the symptoms. Read along to learn about its symptoms, triggers, and more. What are the symptoms of psoriatic arthritis? Many signs and symptoms of psoriatic arthritis are similar to those of rheumatoid arthritis. The manifestations of this disease also may vary from person to person. Some of the common indicators of the condition include: Scaly and inflamed skin, especially on the knees, scalp, and elbows. Pain, swelling, and stiffness in one or more back, hips, or neck joints. Lack of energy or tiredness. Tenderness in the soles and heels Swelling of a whole toe. Dents or pits in the nails. Inflammation of the eye and blurry vision accompanied by redness or pain. What triggers psoriatic arthritis? The cause of psoriatic arthritis is an immune system disorder, where your immune system acts against your body. Both genetic and environmental factors seem to influence this response.
Uncontrolled Asthma – Causes, and Worst Cities to Live In

Uncontrolled Asthma – Causes, and Worst Cities to Live In

health
Asthma is a chronic respiratory condition that causes swelling and inflammation of the airways. It is estimated that more than 339 million people worldwide suffer from this disease. It affects people of all age groups, and genders. However, it is more common in adult women than in men. Asthma has no specific underlying cause, but various allergens like pollen, dust, mold and even perfume can trigger asthma. Read on to learn more about the condition. What is uncontrolled asthma? Uncontrolled asthma is when affected individuals have persistent symptoms that interfere with daily life, even when they are on regular medication. It is estimated that over 60% of adults who are asthmatic suffer from uncontrolled asthma. Causes of uncontrolled asthma Stress People may experience asthma attacks due to excessive stress and strong unpleasant emotions like unhappiness or crying. One must try to reduce one’s anxiety and stress. Underlying health condition Some respiratory health conditions like sleep apnea that block the upper airway while sleeping can lead to an asthma flare-up. Environmental allergies could also worsen asthma attacks. Weather change Moving from drier to humid air or warmer to colder air might cause asthma attacks. This condition can be brought on by minor weather changes or leaving a controlled environment.
Lupus – Symptoms, Risk Factors, and Diagnosis

Lupus – Symptoms, Risk Factors, and Diagnosis

health
Systemic lupus erythematosus (SLE), commonly known as lupus, is a chronic autoimmune condition. Here, the body’s immune system, which is supposed to fight infections, begins attacking healthy tissues and organs. This causes pain and inflammation. One may also experience symptoms like skin sensitivity, joint pains, rashes, and issues with internal organs like the kidneys, heart, and lungs. The condition does not have a cure, however, treatment options can help one manage its symptoms. Symptoms Here are a few symptoms one should recognize: Fatigue Most people with lupus experience fatigue, which can worsen with muscle and joint pain. Many may experience stiffness and swelling in the neck, thigh, and arms. While getting adequate sleep can relieve general exhaustion, when fatigue is accompanied by some sort of pain and discomfort, one should consult a doctor. Skin rashes The most common and prominent symptom of this disease is a butterfly-shaped rash on both cheeks and the nose bridge. Around 30% of people affected by lupus experience this symptom. The rash may appear suddenly before a flare-up or right after excessive sun exposure. For some, the condition also causes hives and non-itchy lesions all over the body. Some may notice discoloration in their toes or fingers.
Foods to Avoid to Manage Eosinophilic Esophagitis

Foods to Avoid to Manage Eosinophilic Esophagitis

health
Eosinophilic Esophagitis, or EoE, is a chronic digestive disease of the esophagus caused by an allergic condition. It is characterized by chest pain, heartburn, and solid food dysphagia. If this disorder is left untreated, it can cause esophageal remodeling and stricture formation. This disorder is also marked by eosinophilic inflammation and impacts the quality of life of the affected person. You can check out various reliable health websites to get information on eosinophilic esophagitis. A patient with EoE must be very careful with his health and meal plans, as research suggests that EoE is linked to food allergies. Therefore, the six most common food items that are responsible for such allergies include: Dairy Cow milk is said to be one of the most common reasons for EoE. Milk protein can trigger too many eosinophils. You should avoid food items made up of milk, buttermilk, lactose, and other related dairy products. You can replace dairy products with coconut hemp, dairy-free yogurts, cashew ice cream, etc. Soy Soy-based food items include tofu, soy butter, soymilk, and miso. Soy cheese, soy nuts, soy milk, etc., should be avoided and can be substituted with refined soybean oil or coconut aminos. Wheat You might think wheat is only found in bread, cereal, or baked goods.
5 Common Digestive Issues and Their Symptoms

5 Common Digestive Issues and Their Symptoms

health
One of the most vital systems in our body is the digestive system. It is responsible for the digestion of food and the distribution of nutrients throughout the body to meet the bodily requirements for energy, development, and cell repair. Issues in the digestive can interfere with the body’s ability to get energy from food. While some gastrointestinal issues can go away with healthy eating habits, other concerns may require treatment. Irritable bowel syndrome (IBS) IBS is a functional bowel disorder. This means the cluster of varied symptoms categorized as IBS is brought on by changes in the normal functioning of the digestive system. The primary sign is abdominal pain, which can develop before or after a bowel movement, and is a reliable indicator of IBS. Additionally, one may experience both constipation and diarrhea. The form of IBS can be determined depending on whether a person has diarrhea or constipation more frequently or both equally. Other IBS signs and symptoms are incomplete bowel motions, white mucus in the stool, and bloating. Nutrition is important for managing the symptoms of IBS, which includes eating low-fat, high-fiber meals and avoiding common trigger foods when the cause of the condition is unknown. Food poisoning or gastrointestinal infection are common causes.
8 Common Cleaning Mistakes to Avoid

8 Common Cleaning Mistakes to Avoid

home & needs
Most of us make it a goal to keep our house clean and tidy. Cleaning the house may look like a straightforward task, but there are certain aspects that are generally overlooked. Cleaning is a time consuming and tedious activity. And most of us make common cleaning mistakes that do not provide us with the results we expect. So here is a list of cleaning mistakes to avoid for better results and a sparkling clean home. Mixing cleaning chemicals You may think mixing two or more cleaning products will increase the cleaning power. However, this can be very dangerous as it might release toxic fumes. For example, household cleaners like Clorox Pinesol should never be mixed with bleach as they can react together to produce hazardous chlorine gas or even chloroform. Similarly, Pinesol disinfectant should not be mixed with room spray sanitizer as the chemicals could react together to unleash a toxic cloud of gases that can trigger respiratory problems and even cause skin burns. Instead of mixing chemicals, use a single cleaning agent or solution and stick to a reliable brand. Alternatively, you can also enlist the help of a cleaning company, like Servpro Services, which offers a range of affordable home cleaning services.

© 2024 ZealSearches.com. All Rights Reserved.