THE MOST WELL-KNOWN SLEEP DISRUPTORS: THIS WILL KEEP YOU AWAKE AT NIGHT

An energetic day starts with a good night's sleep. Unfortunately, many people have quite a few problems with their sleep quality and would like to sleep better. Some lie awake for hours at night, while others are poor sleepers or sleepers. Too often, people say they are just a bad sleeper. While the truth is that most poor sleepers sabotage their own sleep quality and therefore lie awake at night.

A good night's sleep is essential for your health and well-being. However, many people experience problems with sleep, such as difficulty falling asleep or sleeping through Fortunately, there are ways to improve your sleep quality by addressing common sleep disruptors. In this article, you will read more about how sleep affects your health and how you can make simple behavioural adjustments to sleep better.

Why sufficient sleep is important

According to the Brain Foundation, an adult needs an average of 7 to 9 hours of sleep per night, depending on personal factors. Too little sleep can have negative effects on your physical and mental health, including reduced concentration, poorer mood and increased health risks such as impaired blood sugar levels. Improving your sleep quality can therefore have a big impact on your daily energy and well-being.

Common sleep disruptors and how to tackle them

1. Screen use in the evening

The light from phones, tablets and televisions can disrupt your biological clock by suppressing the production of melatonin - the hormone that promotes sleep. Research shows that reducing screen time in the evening can help improve sleep quality. Try to avoid screens at least an hour before bedtime and dim the lights in your environment.

2. Caffeine and other stimulants

Caffeine can stay in your body for up to six hours and negatively affect your sleep. The Mayo Clinic recommends avoiding caffeine after noon. Other substances such as nicotine and alcohol can also contribute to poorer sleep. While alcohol can help you fall asleep, it can disrupt deep sleep and cause premature awakening.

3. Stress and brooding thoughts

Stress can make it hard to fall asleep or wake up often. Relaxation techniques such as meditation, deep breathing or progressive muscle relaxation can help you unwind. Also consider creating a consistent sleep ritual to signal to your brain that it is time to sleep.

4. Irregular exercise

Sufficient exercise is beneficial for a good night's sleep, but intense activity right before bed can actually make you more awake. Consider exercising early in the day and use light forms of exercise such as yoga or an evening walk to promote relaxation.

Tips for a bad night

Have you been sleeping poorly despite all your efforts? It is important not to panic. Try starting the day with a morning walk to boost your energy levels, stay hydrated, and choose light meals to avoid excessive fatigue. Get plenty of rest during the day and especially the hours before bedtime. Feeling tense in bed? Then you can definitely benefit from relaxation exercises before bed.

Conclusion

A better night's sleep often starts with simple changes in your habits. Avoid screens, limit stimulants, reduce stress and exercise regularly. If you experience long-term sleep problems despite adjustments, consult a doctor or sleep expert to rule out underlying health problems.

Still had a bad night? Stay calm and still make something of your day with these tips for more energy to get through the day.