Have you ever wondered why some people sleep better than others? Or why are some people able to fall asleep faster than others?
Sleepwise, a clinic specializing in oral appliance therapy, is here to tell that many factors affect how easily we get into bed at night and whether or not we stay asleep. This article will discuss seven of the moscriticalnt factors that can impact your ability to relax and sleep well.
Table of Contents
Medications
Medications can affect your sleep, depending on the drug. Some medicines make you tired, while others may cause sleeplessness.
It’s important to talk with your doctor about alternatives if there are any concerns about a particular drug or combination of drugs that may affect your sleep.
Caffeine
Caffeine is a stimulant that can cause insomnia and restlessness. It’s also known to make you sleepy during the day, making it harder for you to stay awake at night.
Caffeine withdrawal symptoms are typically mild but may include headaches and other signs of caffeine withdrawal.
Medications that may be prescribed for insomnia include the amount of caffeine in a cup of coffee varies depending on the brewing method and brand. A standard cup of brewed coffee contains roughly 100 to 175 milligrams (mg) of caffeine, while an espresso shot has about 60 mg.:
Alcohol
Alcohol is a depressant, which can slow down your body’s functions and make you sleepy. It’s also a sedative that can cause you to wake up during the night, have trouble falling asleep, or feel tired.
If you drink alcohol, it’s essential to ensure you drink enough water. This will help keep your body hydrated when the alcohol wears off and falls asleep again. There’s still plenty of water in your system for the proper function of every organ system in your body.
Stress
Stress is a significant factor in sleep quality. It can cause insomnia, nightmares, and sleep apnea. Stress can also affect the quality of your sleep by causing you to wake up frequently at night or feel tired throughout the day after being stressed out all week.
You must find ways to reduce stress so that it doesn’t impact your ability to get a good night’s rest every night!
Depression and anxiety
Depression and anxiety can cause sleep problems, which can make depression and anxiety worse. The vicious cycle of poor sleep can affect your mood, energy levels, and focus, and that’s not to mention that it might even be causing stress or anxiety itself!
While many other factors contribute to insomnia, a study published in 2015 found that insomnia is just as likely caused by depression as it is by physical health issues. So if you’re having trouble sleeping because you’re depressed or anxious about something specific, don’t worry about whether it’s a sign of something else. Just get help!
Illness
It is not uncommon to experience a bout of illness or pain that interferes with sleep. The disease can affect the quality of your sleep because it may lead to sleeplessness, which in turn causes fatigue and reduced mental alertness during the day.
If you have an illness that causes insomnia, it’s essential to treat this issue before trying any alternative methods for sleeping better.
Discomfort from pain or other conditions, such as sleep apnea
Pain and other medical conditions, such as sleep apnea, can disrupt sleep. Sleep apnea is when you stop breathing while asleep or have short periods of shallow breathing during the night. This can cause you to wake up in the middle of the night and may make it hard for you to fall asleep again.
Sleep apnea is linked with obesity, which increases your risk for pain and poor-quality restful sleep. If you’re overweight or obese, this may be one reason your pain disrupts your health.
Making adjustments to your lifestyle can help improve your sleep
Your sleep is essential for a lot of reasons. Sleep helps you maintain a healthy weight, manage stress levels, and improve mental well-being. It’s also necessary for physical health, brain development, and growth.
You can make some changes that will improve your sleep quality without seeing a doctor or taking supplements or medications (although these are often helpful). Here are some tips:
- Take Functional Mushroom Supplements
Functional mushrooms, such as reishi mushrooms, are a savory superfood but aren’t psychoactive like cannabis and hallucinogenic mushrooms. Vitamins and other nutrients in functional mushrooms help improve the body’s overall functioning. So, many people take functional mushrooms to improve immunity and aid in better sleep. They’re available in capsule, powder, tincture, and tea forms.
Mushroom Revival explains that reishi mushroom tea can help improve sleep because of its adaptogens that help support and balance the adrenal glands. That way, you can enjoy healthier sleep and attain greater concentration and calmness throughout the day.
- Take Ginkgo Biloba Supplements
Ginkgo biloba extract in food supplements is made from the ginkgo tree’s dried leaves. According to Daily Express, taking 250 milligrams of Ginkgo biloba 30 minutes to an hour before bedtime can help reduce stress, promoting relaxation and sleep.
- Take Lavender Supplements
Lavender supplements stimulate gamma-aminobutyric acid or GABA receptors, which assist in natural melatonin production. Melatonin treats the delayed sleep phase to promote better sleep. Moreover, the lavender extract contains potent chemical components, like linalool, camphor, and linalyl acetate, which help relieve anxiety and stress to enhance sleep.
- Take Valerian Root Supplements
Sleep Foundation says valerian root can be a safe, natural sleep aid. People tend to sleep faster and report better sleep quality after taking valerian root supplements.
Conclusion
There are many ways to improve your sleep, and we hope you’ve found some of them helpful! If you’re still having trouble getting a good night’s rest, talk with your doctor about what kind of treatment might work for you.
