Divine Magazine
- Advertisement -
Ad imageAd image
  • Home
  • Music
  • Lifestyle
  • Health
  • Business
  • Entertainment
  • Travel
  • More
    • Automotive
    • Culture
    • Family & Parenting
    • Fashion & Beauty
    • Home & Garden
    • Technology
    • Pets & Pet Care
    • Real Estate
    • Sports & Fitness
  • Bookmarks
Reading: 10 Factors affecting sleep and how to overcome them
Share
Divine MagazineDivine Magazine
Aa
  • Home
  • Music
  • Lifestyle
  • Health
  • Business
  • Entertainment
  • Travel
  • More
  • Bookmarks
Search
Have an existing account? Sign In
Follow US
© 2023 Divine Magazine All Rights Reserved.
Divine Magazine > Blog > Health > 10 Factors affecting sleep and how to overcome them
Health

10 Factors affecting sleep and how to overcome them

Contributor
Last updated: 2022/07/28
By Contributor Published December 10, 2020
Share
7 Min Read
SHARE

Getting quality sleep is one of the most important things you can do for your health. A lack of sleep can disrupt your hormones, weaken your immune system, affect your mood and also impair your mental and physical performance.

Contents
1. Room and body temperature2. Caffeine consumption3. How much exercise you get4. Blue light exposure5. Your pre-bed habits6. Your bedtime7. Sleep disorders8. Stress and overthinking9. Your hormones10. Alcohol

The quality of your sleep affects the quality of your life, but what affects the quality of your sleep? Sleep experts from People Who Sleep have put together a list of ten factors that can affect the quality of your sleep.

1. Room and body temperature

The temperature of your room is critical when it comes to sleep quality. If your room is too warm, it will be harder for you to fall asleep. The ideal room temperature for sleep is around 18°C.

To help you cool down before bed, you can take a cold shower, use a cooling pad on your mattress, switch on a ceiling fan (or air conditioner), and invest in sleepwear and bedding made with light, breathable fabric.

2. Caffeine consumption

Caffeine is great for when you want to wake up in the mornings, but not when you want to go to sleep. Any caffeine consumed later in the day from sources like coffee, energy drinks and chocolate can raise adrenaline and cortisol levels and disrupt your sleep at night. It is best to avoid caffeine six hours before going to bed.

3. How much exercise you get

If you want to sleep well at night, you need to move enough during the day. Exercising regularly will help you get a better night’s sleep. It helps to regulate your circadian rhythm, which is also known as your sleep-wake cycle.

Exercise can make it easier for you to go to sleep and wake up at the right times. Aim for at least three or four sessions per week.

4. Blue light exposure

That blue light your phone or TV emits when you stare at it before bed can affect the quality of your sleep. Blue light interferes with melatonin production, which your body needs to prepare for sleep.

Avoid blue light exposure before bed and try to make your room as dark as possible at night by getting dark curtains and getting rid of any device that emits light.

- Advertisement -

5. Your pre-bed habits

What you do before bed is crucial for a good night’s sleep. Watching TV or videos on your phone until just before you want to go to sleep, eating a big meal just before bed and drinking coffee or alcohol are all examples of poor pre-bed habits.

Instead, you want to develop some good habits before bed like:

  • Avoiding digital screens 30 to 60 minutes before bed
  • Avoiding large meals before bed
  • Doing relaxing activities before bed like reading, doing breathing exercises and listening to soothing music
  • Choosing a soothing cup of herbal tea instead of coffee or alcohol before bed

6. Your bedtime

Going to bed at a different time every night is not optimal. It confuses the body and your body will not know when the best time is to prepare for sleep. Try to go to bed and wake up at similar times in the day to regulate your circadian rhythm and keep your body clock in sync.

A regular bedtime is also crucial for helping children sleep better.

7. Sleep disorders

There are various sleep disorders that all affect the quality of your sleep. These include sleep apnea, narcolepsy, REM sleep behavior disorder, insomnia and restless leg syndrome. Each disorder requires a different treatment approach. It is best to seek professional advice if you suspect that you have a sleep disorder.

8. Stress and overthinking

Stress can make you toss and turn at night and wake you up too early. That is because when you are stressed, and your cortisol levels skyrocket, your liver starts to produce glucose, which increases your blood sugar levels. If this happens before bed, it means your blood sugar levels will be elevated while you are asleep.

After a while, your blood sugar levels will drop again, which can cause another rise in cortisol as a result and wake you up. This is why it is essential to incorporate various stress-management techniques like meditating, deep breathing, yoga, journaling, exercising and talking to loved ones.

9. Your hormones

Not only can a lack of sleep increase your cortisol levels, but high cortisol levels at night can make it harder for you to fall asleep.

Adrenaline is another hormone that can keep you up at night. You don’t need to partake in risky behavior to get an adrenaline rush. Eating sugar, drinking coffee, working and watching scary movies before bed can all get your adrenaline going.

10. Alcohol

Drinking alcohol can lower the quality of your sleep. Alcohol can impede your melatonin production in your brain. It also makes your air passages narrow, so you breathe in less oxygen. For people who already have sleep apnea, this can be especially problematic.

From your bedtime to your caffeine consumption and even the temperature of your room, many factors can affect sleep quality. Addressing all of them at once can be overwhelming. Instead focus on one factor at a time, which will also make it easier to see which one has the biggest impact on your sleep.

If you want to improve the quality of your life, start with getting good sleep. If you want to learn even more about optimizing your sleep, visit People Who Sleep.

© 2020 – 2022, Contributor. All rights reserved.

TAGGED: health, sleep, sleepbetter, sleepdisorders, sleeptips, wellbeing, wellness
Share This Article
Facebook Twitter Flipboard Pinterest Email Copy Link
Share
What do you think?
Love0
Sad0
Happy0
Sleepy0
Angry0
Dead0
Wink0
Avatar photo
By Contributor
Guest posts by bloggers and writers from around the world. If you'd like to guest post for Divine Magazine, check out this page https://divinemagazine.biz/write-for-us/ for details about how YOU can share your thoughts with our readers.
Previous Article Taking On VEVO …. Sarah Sunday
Next Article 8 Long Distance Moving Tips
Leave a comment Leave a comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *


Latest News

Jenny Stenger’s “Rose Colored Lenses”: A Journey Through Love’s Complexity
Music
Interview with Jeremy Voltz
Music Interviews
A Survival Guide to Planning a Funeral: Navigating the Tricky Bits
Lifestyle
Ismena Releases New Album This Time
Music
- Advertisement -

Trending

Jessica Mar Releases Shockingly Provoking New Single “Broken Heart”
Music
Interview with Tyler Herwig
Music Interviews
Truth Hurts keeps fans addictive with new single ‘RnB Love’
Music
Interview with Paul Amorese
Interviews
Little Billy Lost engage in playful rock and roll voyeurism with ‘Dance Angelina Dance’
Music

Lifestyle

A Survival Guide to Planning a Funeral: Navigating the Tricky Bits
Lifestyle
Elevate Birthday Parties: Mini Golf Magic for Unforgettable Celebrations
Lifestyle
Reasons to Use Eco-Friendly Bags in Your Business
Business
Ways to Achieve Independence in Your Twenties
Lifestyle
Flipping the Global Narrative: Mark Gober’s Unconventional Take on the World Economic Forum’s Mission
Politics

Health & Wellbeing

How To Prevent the Adverse Effects of Diabetes on Your Oral Health?
Health
From Hollywood to Home: The Rise of Cosmetic and Laser Dentistry in Everyday Beauty Routines
Health
The Hormone Clinic’s Dr. Rachel Jones Highlights the Pros and Cons of Bioidentical Hormones
Health
What You Need to Know About Fitness Stacks
Sports & Fitness
Exploring the Profound Impact of Embracing Our Emotions: Insights from NASM-Certified Trainer Morgan Cheek on Harnessing Inner Power
Health
Divine Magazine

Divine Magazine is your destination for breaking music news, interviews, and entertainment news. Lifestyle, Fashion, Health, Beauty & Fitness, Real Estate, Business, Interior & Exterior Design & Travel

Latest Posts

Jenny Stenger’s “Rose Colored Lenses”: A Journey Through Love’s Complexity
Music
Interview with Jeremy Voltz
Music Interviews
A Survival Guide to Planning a Funeral: Navigating the Tricky Bits
Lifestyle
© 2023 Divine Magazine. All Rights Reserved.
  • About Us
  • Contact Us
  • Share your news
  • Become a Guest Writer
  • Guest Posting Service
  • Media Kit
  • Terms and Conditions
  • Privacy Policy
  • Cookie Policy
  • Technical specifications