A person always likes a good sleep at night. It helps to feel fresh when you wake up in the morning. If you are waking up at midnight frequently or experiencing interrupted sleep patterns, you feel tired the next day. A good sleep at night time plays an essential role in your healthy life. You can’t work properly if you are not enjoying sound sleep.
If you feel pain in any part of your body before going to sleep, then you can’t sleep well at night. Reading books, listening to music, and taking a shower before going to bed helps sound sleep. You can put pillows in your legs and hips to provide you relaxation and support for a good sleep at night. If you feel pain continuously, then take a pain killer to get rid of your pain.
Also, if You feel stressed, you can’t sleep properly; many people use sleeping pills to overcome their anxiety and enjoy 7 to 8 hours of sleep. But usage of these medications also has side effects. Waking up in the middle of the night is also a condition of insomnia or sleep disorder. But insomnia is not the only reason cause the poor sleep; there are many others too. Let’s have a look!
Causes for Poor Sleep Quality:
There are several causes for poor sleep quality, such as pain, diet, sleep apnea, anxiety, health problems, stress, lack of exercise, insomnia, Nicotine, and many others. If you have poor sleep issues, test our majestic CBD sleep aid.
Sleep and Pain:
If you are suffering from pain in your body, you can’t sleep properly. Sometimes, people have pain in their legs; thus, they do not enjoy a sound sleep. One thing that is crucial that poor sleep is making you more sensitive to feel the pain. You are more likely to feel pain when you are sleep-deprived.
In this sleep disorder, People usually start breathing unconsciously and can’t control it easily. Even when you wake up at midnight, this unusual breath cycle starts a hundred times more in the nighttime. To overcome or treat this sleep disorder, doctors generally suggest controlling weight and avoiding smoking, alcohol, and Nicotine.
In sleep apnea, when people can’t sleep at night properly, they start taking naps in the day, and this is one of the main reasons for snoring.
Specific health problems are connected with sleeplessness and sleep disorder. These chronic health conditions, including asthma, renal disease, chronic pain, cancer in the legs, acid reflux, fibromyalgia, high blood pressure, inflammation, heart problems, cough, etc., cause poor sleep quality. Also, having mental issues such as stress, anxiety, and depression can affect your sleep quality. You should consult your doctor if your medications are interrupting your sleep.
Sleep and Diet:
If you are overeating, you can’t sleep properly at night. Spicy food can also be the cause of our heartburn and poor sleep. Some researchers are trying to know the relation between food and sleep, but they have also been finding out some foods that help get good sleep.
Foods that have a lot of fat and sugar also interrupt your sleep. And eating heavy food before going to sleep can result in poor sleep quality.
Anxiety and Stress:
If you are feeling stressed for the next day, you can’t enjoy a sound sleep. Anxiety, stress, and depression is the cause of poor sleep. Your sleep-wake cycle can affect your anxiety and stress. You need to calm your mind before going to bed and forget about all your problems.
The one way to relax your mind is to write it down on paper or in a diary about what irritates you. Typically people make a diary and write down all their daytime activities to overcome the stress. Another way to overcome stress and anxiety, you should enroll yourself in online self-help courses. There are some positive effects of these courses that have been demonstrated in depression and other diseases. These make them a good support tool for people of all ages and backgrounds.
Lack of Exercise:
Exercises help to provide good sleep. People who do not take exercise regularly can face poor sleep quality. We should exercise in the morning and avoid it for 2 to 3 hours before going to sleep. We can say that exercise and sleep balance each other. Activities also have benefits for our health, body temperature, and manage our heart rate.
Yoga is quite helpful to relax your mind and body, and as a result, you can enjoy a sound sleep.
Sleep and Nicotine:
Nicotine usually affects your sound sleep. People use Nicotine to relax their body, but it can hardly affect your sleep. We generally think that the use of Nicotine just like a cigarette, and caffeine is comforting you. This Nicotine also has many side effects; it raises the risk of heart problems.
The most extensive use of Nicotine makes you addictive even in three to four hours. Even the use of nicotine stops affecting you.
Preventions of Poor Sleep Quality:
People commonly face poor sleep quality factors like sleep apnea, pain, diet, nicotine use, anxiety, stress, depression, and other chronic health problems. Here are different preventions to control your poor sleep quality and give you better sleep.
- Make your room and bed comfortable to sleep in and prefer dim lights in bedrooms.
- Avoid watching the computer, mobile phone, and television before sleeping because it can affect your sleep quality. People usually watch horror movies before going to bed and then this impacts their sleep pattern.
- You need to make a timetable for sleep and wake and should follow it regularly. You can also make sure that your schedule allows you to have enough sleep. Usually, aged people need 7 to 9 hours of sleep.
- Do exercises and yoga regularly that help you provide better sleep but avoid exercise before 2 to 3 hours of going to bed.
- You should select activities that can calm and relax you, just like reading books, novels, and exciting stories, listening to music, and taking a warm shower.
You must consult your doctor if you have any chronic health problems because these health issues may affect your sleep quality. Generally, heart problems, asthma, cancer, acid reflux, and other medicines that doctors give to the patient irritate their sleep. So if you face any difficulty of poor sleep quality, you must contact your doctor.