5 Things That Don't Let You Sleep
We all know that there’s nothing better than a good night’s sleep. The proper sleep that an adult should take ranges from at least seven to eight hours. However, due to a number of factors, this sleep cycle gets disturbed. Be it your work-related stress, or some other external factors such as the consumption of alcohol, or caffeinated products.
However, it is easier to get rid of these problems once you know about them in detail. After you become known to them, you would get the idea of how to avoid them. Moreover, consuming melatonin gummies or similar supplements can be helpful for those having difficulty sleeping.
Have a look at these factors that can obstruct your sleeping schedule…
1. Napping for Long
Naps reduce your capacity to fall asleep at night and give you extreme daytime drowsiness. A 2-hour rest can leave you sluggish when you are awakened, causing you to have difficulty falling asleep at night.
Napping for two hours per day might indicate a sleep deficiency too. However, a 20 to 30-minute power sleep is typically sufficient. It is long enough to provide you with all of the pleasures of sleep without even leaving you drowsy once you wake up.
2. Consuming Caffeine, Alcohol, and Nicotine Before Sleep
Consuming alcohol fractures the phases of sleep and causes it much more interrupted since it fades off. If consumed close to bedtime, it may also aggravate snoring and sleep disorders. Other caffeinated liquids such as soda pop, tea, and coffee, as well as foods such as chocolate, act as enhancers, keeping you energised for hours. This doesn't let you sleep then.
Hence, caffeine should be avoided for at least 4 to 6 hours before going to bed, or sooner in case you are intolerant to its effects. Similarly, the nicotine present in cigarettes can also interfere with your ability to slumber, and the desire connected with its discontinuation may cause you to stay up at night.
3. Unfavourable Room Atmosphere
It's pointless to try to sleep anywhere that disturbs our senses. You might not be able to sleep properly while the radio is pounding, the lamps are on, and the air is suffocating. The body temperature normally decreases while sleeping, so a cool but not freezing sleeping atmosphere is optimal for sound sleep.
When it's excessively hot, you become more prone to shift and roll, causing sleep disruption. Therefore, it's advisable to reduce the amount of noise, temperature, and lights in the bedroom to retain your ideal sleep.
4. Performing Vigorous Exercises at Night
Although it is best to work out for a minimum of 30 minutes every day which would almost certainly assure a decent night's sleep. However, doing so immediately before bed is certainly not a smart idea. It creates problems because your body gets pumped up when it should be slowing down.
It also has the ability to increase your body temperature, blood pressure, and heart rate. Hence, you should avoid going to bed dripping wet after your workout. Additionally, practising aerobic activities should be prevented immediately before sleep time.
5. Using Smartphones or Laptops
The blue light generated by the phone screen and laptop suppresses melatonin synthesis, a hormone that regulates the circadian rhythm or the sleep-wake cycle. This makes falling asleep and waking up the next morning much more difficult. Because blue light has a smaller wavelength, it appears to be particularly sensitive to it. As observed, blue light can even potentially cause retinal damage.
To Sum Up
A peaceful and sound sleep can also be achieved when you get rid of the above-given factors. A remarkable change can be noticed once these habits start getting avoided. An additional tip that can help you in sleeping properly can be the consumption of sleep gummies that contain melatonin. This hormone is produced by your brain for maintaining the timings of your body’s clock.
Thus, popping our “Blessful Sleep” gummies is recommended. These passion fruit-flavoured gummies have just the right amount of melatonin as well as Vitamin B6 and passiflora extract. They are even FDA, ISO, and Fssai certified! Chew just 2 of these rabbit-shaped treats during the day and sleep peacefully.