The quality of your day often depends on the events of the night before, especially how well you sleep. Fortunately, the quality of your sleep is similarly dependent on the events of the day that came before it, and your daily lifestyle choices can make a tremendous difference in the way you sleep and how rested you’ll feel the next morning. There are many factors that contribute to healthy, restful slumber, like those laid out in this infographic from Arro Home, but these 5 are the most common causes of poor quality sleep.
You Sleep Irregularly
Many people simply sleep when their daily routine is complete to their standards, but irregular sleeping times are a frequent contributor to poor quality sleep. Knowing and responding to your circadian rhythm, or your body’s natural cycle of sleep and wakefulness, is central to getting a good night’s sleep consistently. Keeping a regular sleep schedule allows your body to slowly wind itself down on a regular schedule, so set a normal time for sleep and stick to it.
Your Diet is Poor
Diet can have a significant impact on the quality of your sleep. Irregular eating times can prevent restful sleep, as eating shortly before your body is scheduled to shut down for the night can cause it to focus on digestion rather than preparing itself for sleep, especially with spicy or nutrient-poor foods. Late eating can also cause weight gain, as the body is far less efficient at burning calories in an inactive state. To promote a better quality sleep and improved overall health, schedule meals before 9pm and limit snacking immediately before bed.
You’re All Stressed Out
Anxiety and stress are another cause of restlessness for millions of people, as lacking peace of mind can make it extremely difficult to sleep well for any length of time. To manage sleep-killing stress and anxiety, work on identifying the sources of your concerns. Address those that can be immediately rectified and consider strategies for coping with more long-term issues, but most importantly, take the time to make the distinction.
Your Shift Changed
Altered or irregular work schedules can easily disturb regular sleeping patterns, affecting energy levels for the entire day as well as increasing your risk of accidents and injury on the job. To avoid ongoing problems with staying awake at work or sleeping once you’re at home, be sure to limit your intake of caffeinated beverages during the day as well as the number of irregular shifts you work consecutively to minimize the effects of sleep deprivation. If you work at night, try hanging a set of curtains to create a nocturnal atmosphere during your sleeping hours.
You Just Keep Waking Up
Often, the biggest problem lies not in getting to sleep, but staying there once you’ve arrived. While waking briefly during the night is fairly normal, most individuals are able to return to sleep within minutes and may not even remember waking at all in the morning. The key to achieving stable sleep is to give your body all the right cues, such as a relaxed lying position, steady breathing, and a relaxed state of mind. Empty your mind of recurring thoughts and make motionless serenity your goal instead of sleep itself. Once you’ve managed to mentally prepare yourself for sleep, your body will usually take care of the rest.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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