How to Get Good Sleep and 5 Reasons You Don't

How to get adequate sleep should be a top priority of everyone. Sleep is vital for the body to refresh and rejuvenate, both mentally and physically. However, increasing numbers of people are sleep deprived or experience low sleep quality.

5 Reasons You Don't Get Good Sleep

So, what can you do to achieve good sleep?

There are many reasons for poor sleep. However, in general, the following could assist in achieving a good night’s sleep:

Environment – The physical environment in which sleep occurs is critical. It should be restful and conducive to sleep. At bedtime, this means it should be quiet and dark. The bed and mattress should be comfortable, and temperature maintained at a comfortable level. While this may vary based on individual preference, a room temperature of between 65 and 70 degrees Fahrenheit seems to suit most people.

Mental state - Reliving the stresses and problems of a long day is the surest way to interrupt and spoil a night’s sleep. A mental state is a critical factor in achieving refreshing sleep. If you are unable to quiet the internal dialog, rest, even if it comes, will be interrupted and unsatisfying. Leaving work outside the bedroom could be one way to disconnect from the stresses of the day. Listening to relaxing music, meditating, or doing breathing exercises before bed may also help to achieve a more refreshing night’s rest.

Lifestyle factors - Diet and exercise are prominent in the sleep arena too. Exercise, even moderate exercise, can help to improve sleep patterns. As little as 30 minutes a day has been shown to help. On the other hand, being overweight is one of the most common causes of sleep apnea, a condition that obstructs the airways during sleep. Sleep apnea is a potentially life-threatening condition that enormously decreases the quality of sleep.

Avoid Caffeine - Consuming coffee or any other drink with caffeine should be avoided immediately before sleep. In some individuals, caffeine could affect sleep even ten hours later. Caffeine is a diuretic, and its consumption before bed could result in the need to urinate during the night. Alcohol should also be avoided just before bedtime. Although alcohol may initially cause drowsiness and induce sleep, its metabolism affects sleep quality and may interruptions later in the sleep cycle. It is probably a good idea to reduce the consumption of all liquids immediately before bed to avoid urination at night.

Routine - One of the best ways to achieve a good night’s sleep is to establish a pattern of regular sleeping hours and habits. It is better to stick to this routine and pay off any sleep debts with power naps during the day rather than deviate from the pattern. We regulate sleep by our “Body clock” or circadian rhythm, which in turn is governed by light and darkness. Being exposed to bright light stimulates the brain and keeps us awake and alert. Conversely, darker environments stimulate the production of melatonin, which is instrumental in creating drowsiness and the desire to sleep. However, increasingly sedentary lifestyles with limited exposure to sunlight and increasing exposure to bright lights at night can affect these delicate cycles causing sleep disruption. Therefore, exposure to bright TV screens or reading in bed on backlit devices such as e-readers and iPads is not advisable. Making sure exposure to bright light occurs at appropriate times can help to reset the sleep-wake cycle. Melatonin supplements may also help in the short term.

How to Get Good Sleep and 5 Reasons You Don't - Conclusion

Although managing these factors could improve the quality and duration of sleep, some sleep disorders, such as sleep apnea or narcolepsy, may require medical intervention. It is essential to seek appropriate treatment in these cases.