Sleep is a necessity, not a luxury. It determines the quality of our waking life. According to sleep experts, 80% of the population is sleep deprived. We're not spending enough quality time in the important stages of sleep. These stages are essential to heal and repair the human body, as well as the mind, for peak performance the next day. The barrier to achieving quality sleep is interrupted sleep.5 Major Causes of Interrupted Sleep:
- Poor sleep environment
- Mental stress
- Physical stress
- Improper diet and lack of exercise
- Tossing and turning
The bedroom is your refuge. Although people can get used to almost anything, the bedroom environment does make a difference in how well you sleep. For fully restorative sleep, you must properly set the stage. Keep your bedroom quiet.
Too much light can contribute to sleeplessness. Using dark fabric to block windows or the rim of a door can significantly reduce the amount of light into the bedroom from hallways, streets, and early-morning sunlight. The ideal temperature for sleeping is about 65°. If it gets too hot or too cold your sleep time may be reduced.
Some people prefer fresh air, but it is not a prerequisite for a good night's sleep. An ideal relative humidity level for the bedroom is between 60 and 70 percent. Hide illuminated clocks from view to avoid clock-watching during the night, which can lead to anxiety over sleeplessness.Mental Stress:
Good sleep at night is strongly influenced by what happens during the day. For everyone except infants and elderly, one of the most common reasons for insomnia is stress. Try this exercise before you go to bed.Sit quietly in a comfortable position.
Close your eyes and relax all your muscles, beginning at your feet and progressing to your face. Stay relaxed. Breathe in easily through your nose. As you exhale, silently say a word, like "one." Continue for ten to twenty minutes. When finished, sit quietly with your eyes closed for a few minutes, then open your eyes for a few minutes before standing up. Practice once or twice daily. Avoid exercise within two hours of eating, since digestion of food might interfere with relaxation.
Another exercise to help ease you into bed involves jotting down a "laundry list" of your daytime worries. By capturing your worries on paper, you'll send a signal to your brain that they'll be there for you in the morning. That way, your brain can relax for the rest of the night.Physical Stress
80% of the adult population will see a doctor for back pain. A lot of this can be caused by not properly supporting your spine while you sleep. Sleeping with your spine properly aligned is critical for reducing stress and enhancing rejuvenating sleep.Tossing And Turning
The average person changes position 40 to 60 times a night, which can cause your partner to move too. Studies show that partner movement can reduce your time spent in quality deep sleep by 20%. Make sure you are sleeping on a mattress designed to minimize movement from one sleeping partner to the other.