Besides nutrients and oxygen, there are few things that are more necessary to the human body than sleep. When we sleep, our bodies regenerate and carry out many of the processes necessary to keep us healthy, feeling energized, and in top shape. Despite the importance of sleep, however, we live in a world with no shortage of obstacles to it.
The biggest and most obvious obstacle is the proliferation of smartphones and tablets in our environment, which fill our bedrooms with blue light and disrupt our sleep patterns. Eliminating screen time in the hours leading up to bedtime will go quite far towards assuring you a good night's sleep. There are, of course, plenty of other variables to worry about, though. If you want to make sure that your body gets the rest that it needs each and every night, here are some of the factors to consider.
Erratic Schedules
Since our bodies rely on natural light as the primary cue that regulates our sleep cycles, it's important to set a sleep schedule that takes advantage of that to the greatest extent possible (assuming you don't work overnights). To do so, it's vital to pay attention to the signals that your body is sending you on an average evening. When the sun sets, your body should begin to release melatonin to let the body's systems know it's time to prepare for rest. Most people will find that they begin to feel noticeably tired around the same time each night, and you should try to establish a routine that wraps up the day's activities at that time. Doing so will let your body establish a sleep-wake cycle that includes the right amount of sleep time with fewer sleep disturbances. Maintaining a stable sleep schedule is the foundation upon which all of your other efforts will be based- it's that important.
Environmental Issues
Smartphones and tablets aren't the only environmental factor that can disturb your sleep. To sleep well, your body requires a comfortable, dark, quiet space that's just the right temperature. To begin with, your sleeping space should be kept between 60 and 67 degrees Fahrenheit to promote the deepest possible sleep. The window treatments should block any potential light pollution that could disrupt your body's sleep cycle, and your mattress should match your particular sleeping habits. If you find that you're lacking for space, today's mattress vendors offer size options that may not have existed when you last purchased a mattress, such as double size mattresses that offer extra width rather than height. If comfort isn't an issue, you can even purchase a mattress cover that will track your sleep habits to help you root out any nightly issues that interrupt your slumber. Best of all, it will heat your bed for you too, which is a perfect enhancement on cold evenings.
Health Problems
One of the most common reasons that people fail to get adequate rest has little to do with the hours they keep or their environment, and everything to do with their overall physical condition. Things like chronic back pain or difficulty breathing due to allergies and the like can play havoc with your ability to sleep soundly. That's why it's essential to seek treatment for any nagging issues you may have because their debilitating effects will only be amplified by a protracted inability to sleep. Sometimes, even mental health issues can make it almost impossible to sleep well. Depression and chronic fatigue go hand in hand, creating a feedback loop that it's hard to escape from. If simple stress is a problem for you, even simple breathing exercises should be enough to help you fall asleep quickly and sleep well through the night.
Refreshed for Tomorrow
If you're careful in eliminating any of the above obstacles to getting a good night's sleep, you should be able to rest well and enjoy the benefits (health and otherwise) of giving your body what it needs to thrive. When that happens, you will find that you feel more alert, focused, and able to face each day with an energy that you may have been lacking. The factors listed here are by no means exhaustive, mind you, and every situation is unique – but if you take care to avoid these common issues, it will be easier to find the cause in the event you do still have a problem sleeping. That being said – good luck and goodnight.
Author, Freelance writer