The National Sleep Foundation suggests that adults should sleep between 7-9 consecutive hours every night. Probably you are getting less than the standard time period. This is not good to live a healthy life.
Your body and brain works well when it gets sufficient time to sleep. If you wake up after a restless night sleep, you may observe that you have a shortened attention span, slight body pain, foggy memory, or lesser alertness. Perhaps you need a 30 minute power nap. There are some surprising things that can affect your sleep. These are given below:
1. Sleep apnea
It is believed that inefficient breathing or snoring can cause a fitful night of sleep. The lack of sleep makes you tired and sluggish throughout the day. To encounter such an issue, try to use a CPAP (continuous positive airway pressure) mask to enhance air pressure in the throat so it resists collapse when you breathe in and help keep the airway path open during sleep.
There are some conditions like anxiety, depression, certain medications or consumption of alcohol, insomnia can cause you difficulty in falling asleep or staying asleep. They may also cause waking too early or waking up unrefreshed. Generally, using a medication that disrupts your sleep could help. But taking a relaxing shower or soothing music can help you relax and get to sleep.
3. Minty fresh breath
We are not recommending you stop brushing your teeth before going to bed. But, you can avoid toothpastes and mouthwashes because they contain peppermint and cinnamon, these ingredients possess a stimulating effect and boost your alertness.
4. Vitamin B
It is recommended that you take your vitamins in the morning if you are facing trouble staying asleep. Vitamin B12 alters melatonin levels and causes sleep more difficult.
5. Too much time indoors
It is believed that regular exposure to sunlight or UV rays strengthens your circadian rhythm and can cause you to get sleep easily at night.
6. Mobile and tablets
This is one of the most crucial factors that alter the sleep cycle significantly. Mobile phones and tablets emit light that interferes with your natural sleep cycle. It increases the time that takes you to fall asleep and also increases the time period to stay asleep.
7. Sound effect
Undoubtedly, sleeping in a noisy environment can increase the time that takes you to fall asleep. Sleeping in a noisy environment can adversely affect your health. It is always recommended to find a quiet place to get some sound sleep. Sleeping in a quiet environment will help you to get optimum sleep that helps you to wake up feeling refreshed.
These are some common causes that alter the sleep cycle significantly and ruin your entire day. Try to get 7-9 hours daily to live a healthy and happy life.