“Sleep is for the weak!”, say people who usually have plenty of time on their hands to compensate for late-night partying, or for procrastinating on school assignments, and just sleep-in the morning after.
But, little did they know that you’re weaker when you’re not getting enough sleep. So if you’re not getting enough sleep, it should be one of your priorities to find out how to finally get a good shut-eye and checking out these great sleep tips could make such a difference to your sleep pattern.
You have to get to the root of the problem in order to fix it, so we’ll guide you through some of the most common causes of trouble sleeping for many in contemporary life.
Here are some reasons why you’re not getting enough sleep (and how to fix it):
As technology progresses, more and more people are sucked into the need of having a smartphone for everything, and companies are experts in keeping your attention firmly on that little device you carry around. If you’re not careful about using it, your piece of tech will use you.
You’re probably guilty of being one of many who always have their phone in their hands for more than 50% of the day, even before you go to sleep. Unfortunately, doing so is one of the reasons why you’re not having enough sleep.
Studies show the light from your phone can actually trick your brain into thinking you’re waking up, instead of trying to wind down for the night. That “quick” glance at your social media, video channels or one more episode of your favorite series before bed is costing you quality in sleep, not just time.
If you want to get some proper shut-eye, set an alarm 15 minutes before your target bedtime and turn off your phone by then. Simple as that.
You’ve probably experienced it once or twice every night or so, where you wake up either sweating or shivering because of your room’s temperature. It’s either too cool or too warm and you can’t sleep as well as you need.
And it’s also not just because your room got too cool or too warm, but the problem might be you as well. That’s because as you get deep into your sleep, your body temperature also drops and will continue to drop until you reach Rapid Eye Movement Sleep or REM sleep. Your body usually sleeps well at around 65 to 67 degrees Fahrenheit, although it varies between men and women, with women usually needing a few more degrees of warmth at night than men, but the differences isn’t much.
Sleeping in a cooler room will make it easier for you to fall asleep at first, but if the temp gets too far below 60 degrees Fahrenheit (15.6 degrees Celsius), or conversely to high above 67 degrees Fahrenheit (19.4 degrees Celsius), even your deepest sleep will be interrupted because your own body craves a very specific temperature at night.
The best way for you to win the temperature battle is to get an AC with a thermostat which means you can Tailor your ac to sleep better. You can set it to the temperature that you want, and it will maintain it for as long as it’s on. If you’re sleeping with someone that has a different comfortable room temperature than you, just tell them to wear a sweater or wear less.
And it’s not just coffee. As if not having coffee isn’t sad enough – tea, energy drinks, sodas, chocolate, and other drinks that make your mornings feel better and keeps you going has caffeine as well. Don’t worry though, we’re not telling you to stop taking any caffeine, but having too much of it will definitely screw up how you sleep.
According to the Journal of Clinical Sleep Medicine, drinking or taking caffeine 6 hours before your bedtime can reduce your sleep time by an hour or more. You’re probably thinking —Great! I’ll just binge on coffee before that 6-hour window and I’ll be good to go!
Well, not exactly.
You see, the amount of caffeine your body can tolerate and how much it affects you depends on so many factors including your health, fitness, age, gender, and even your genes. This makes it impossible to find out the right amount of caffeine everyone can and should take to get the appropriate amount of sleep everyone needs.
So it’s recommended to cut down on coffee (or other drinks with caffeine) early in the afternoon to avoid sleep interruptions.
Disclaimer: we’re not trying to take away all the good things in your life, okay?
You may think otherwise because alcohol can sometimes knock you out cold and not remember a thing.
But the main reason alcohol is thought to put you to sleep is because people usually drink the most heavily at night, making it mostly a coincidence that you’re drinking alcohol at the same time your body naturally starts feeling the need for sleep.