Research

Why people are not getting a good quality of sleeping?

Many effects of a lack of sleep, such as feeling grumpy and not working at your best, are well known. But did you know that sleep deprivation can also have profound consequences on your physical health?

One in 3 of us suffers from poor sleep, with stress, computers and taking work home often blamed.

However, the cost of all those sleepless nights is more than just bad moods and a lack of focus.

Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes – and it shortens your life expectancy.

Whether you struggle to fall asleep or can’t seem to stay that way, there’s a reason why the sleep you need is so elusive. Such as:

    1. You check your phone before bed. Your brain thinks the artificial light from the screen is daylight. So, your body doesn’t make as much of something called melatonin. That’s a chemical that helps you sleep. If you don’t have enough of it, you may get insomnia: the inability to fall or stay asleep.

    2. You go to bed at different times all week long. Hitting the hay at 9:30 on Wednesday and midnight on Saturday can throw off your body’s internal clock. That can make it harder for you to fall and stay asleep. It can also make you groggy when you wake up, Verma says.

    3. You power through your late afternoon slump with a cup of coffee. “It disrupts your brain’s ability to keep track of how long it has been awake, making you more alert than you should be,” says Chandler.

    4. You wind down with a few adult beverages. A drink in the evening is fine for most adults. Several, or a true before-bed nightcap, can help you fall asleep but can also keep you from getting the deep, restful sleep we’re all after.

    5. Your bed is anything but dreamy. If you toss and turn, it could be your mattress, says Robert Rosenberg, DO, medical director of the Sleep Disorders Center in Prescott Valley, AZ.

“The position you sleep in can also make you uncomfortable, which can make it hard to sleep,” he says.    

    6. Your bedroom is too warm or bright. A cool room mirrors the natural drop in body temperature you have when you’re sleeping. If your room is too toasty, it becomes harder for your body to cool down the way it needs to. That can make you restless.

The same goes for light. Even small amounts can give you less melatonin, which’ll make you feel alert at bedtime.

But the darker your room, the easier it is for your brain to enter “sleep mode.”

    7. You’re stressed. If you have a lot on your mind when you get into bed, it’ll be tough for you to fall or stay asleep.

    8. Your partner saws logs. “Most people don’t snore continually, and the volume may vary. So when your partner’s snoring changes, it can wake you up momentarily,” Rosenberg says. That can keep you from the deep, restorative sleep that gives you that refreshed feeling.