Not getting enough sleep can play havoc with your life. Feeling tired all day and missing out on good quality sleep at night can be incredibly frustrating. According to research, trouble sleeping is a common problem with one in four Americans experiencing insomnia every year.
The nights can seem long when you can’t drift off to sleep, and you may become agitated that you can’t seem to rest but feel so tired. According to the Centers for Disease Control and Prevention (CDC), an adult aged between 18 years and 60 years old requires at least seven hours of sleep each night. The amount of quality sleep that a person gets each night is also essential. Restless, disturbed sleep leaves people feeling incredibly tired the following day, so good quality sleep is an important factor for feeling refreshed each morning. If you are experiencing insomnia or poor quality sleep, you are probably hoping to find some solutions to help overcome your sleeping issues, here are some factors worth investigating:
Investigate Possible Medical Causes
Sometimes sleep problems can occur as a result of medical conditions. If you suspect that medical issues could be the cause of your insomnia or poor quality sleep, it is well worth investigating this further. One relatively common issue that causes sleep disturbance is obstructive sleep apnea which causes breathing to be paused during sleep. There are several common causes of obstructive sleep apnea, and if you suspect that you may be experiencing sleep apnea, you should seek medical advice. Your physician is likely to carry out tests and exams to determine whether or not you have obstructive sleep apnea.
Once a cause for your sleep problems has been identified treatment to help or remedy the condition can be recommended. If a medical condition is responsible, treatment could solve your sleep problems.
Implement Sleep Hygiene
Is your sleep environment conducive to sleep? If not, following the rules of sleep hygiene may help. Practicing sleep hygiene will help create the best possible conditions for you to get a restful night of sleep.
There are many factors to consider when practicing sleep hygiene; here are a few for you to consider:
1. Make sure that your room is at the right temperature for sleep. Sleeping in a room that is either too hot or too cold can make it harder for you to get comfortable and fall asleep. Being too hot or too cold can also cause you to wake up during the night. 68-72 degrees seems to be the optimal temperature.
2. Deal with disturbances that make it hard for you to relax and fall asleep. If you find that your bedroom is too light, try fitting a blackout blind to minimize the amount of light entering the room in the morning. If you live in a noisy neighborhood, consider getting earplugs to block the noise.
3. Try to implement some lifestyle changes to see if they help you to sleep better. Avoid caffeine in the evenings and cut down on screentime at night to see if that helps too.
Supplements can help, such as magnesium or L-theanine, but CBD oil has also shown some benefits. You can look at this list from health.com for the best CBD for sleep, but if you have made considerable lifestyle changes already you may need a helping hand.