Everyone has the occasional night of poor sleep. It can leave you feeling drained, groggy, and fatigued the following day. If you feel sleep-deprived more often than not, it’s time to take a look at what’s interrupting your sleep. With these sleep deprivation solutions in Birmingham, you could find yourself falling asleep more easily and feeling more refreshed once you wake.
- Understand your circadian rhythm. Each person has a cycle, or internal schedule, of 24 hours that is called the circadian rhythm. The way this pattern is set plays a large role in the amount and quality of sleep that you get each night. If you aren’t going to bed or waking at the same time every day, it could throw off your rhythm. Exercise, naps, and exposure to sunshine are other factors that could impede your circadian rhythm from allowing to get the rest that you need.
- Lessen your stressors. It’s been proven that the things that happen to you during the day greatly impact your ability to sleep at night. Exams, work, marital conflict, and other crises could prevent you from falling into a deep sleep or staying asleep at night. Do your best to cut down on these external stressors. If you need to, take some time to unwind and relax before bed. This helps your brain to “turn off” before sleeping.
- Decrease your nighttime awakenings. Many times, you feel sleep deprived because of nighttime awakenings. These can happen for a number of different reasons: electronic lights, needing to use the bathroom, or noises are a few of the most common. Cut back on these interruptions by keeping your room dark. White noise-makers are a great way to drown out noise and help you to relax. Also, avoid drinking fluids after 8 p.m. to reduce the amount of trips to the bathroom you have to take during the night.
- Ditch the substances. While you might think that drinking a beer is helping you to unwind before bed, it could be having the opposite effect. Narcotics and alcoholic substances may induce sleep, but they may not allow you to sleep as deeply as you would without them.
- Create a nighttime routine. Help your body wind down and understand that sleep is coming by establishing a nightly pattern. Turn off all electronics 30 to 60 minutes before bed, then engage in some sort of relaxing activity. This could be yoga, stretching, meditation, or a bubble bath. Keep the lights low as you get ready for bed. Keep your phone on the other side of the room so you won’t be tempted to look at it. Be sure to keep your room at a comfortable temperature before you sink into a deep and comfortable sleep.
If, after trying a few of these sleep deprivation solutions Birmingham, you still struggle with fatigue, it may be time to visit a sleep center. Sleep disorders can leave you feeling hopeless and exhausted, but here are medical professionals who specialize in helping people to sleep better. By meeting with a specialist, you will better understand what’s impeding you from feeling well-rested, and find solutions to help you sleep.
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