A lot of people now a day’s struggle to sleep that is because of our unhealthy life styles basically. We are mostly inactive, eat junk food, are too much close to technology and far from NATURE, these are the main causes of disturbed bedtime and poor sleep quality. Sleep instead of waking up fresh makes us feel more tired and we wake up heavy with heavy heads. As stated by the Centers for Disease Control and Prevention (CDC), about 50-70 million United States adults have a sleep or wakefulness disorder.
High fat meal at dinner
Having a dinner menu full or unsaturated fat can be proved a culprit of your poor bed time. A 2008 study made in the “International Journal of Obesity Chinese” explains that, “Chinese men and women who slept less than 7 hours a night ate more fat than those who slept 7 to 9 hours a night.”
As a matter of FACT, a 2016 study issued in the “Journal of Clinical Sleep Medicine” describes that, “low fiber and high saturated fat and sugar intake is associated with lighter, less restorative sleep with more arousals.”
The best food for dinner is food rich in Fiber and low in fat.
Caffeine, Alcohol and Smoking are the Culprits
It is been proved from many researches and experiments that use caffeine, alcohol and smoking prevents people from sleeping.
Alcohol: Dr Paula Franklin expresses, “Alcohol fastens the heart rate and prompt dehydration, making us sleepless and thirsty in the early hours of the morning.”
Smoking: A study by American College of Chest Physicians reports that, “cigarette smokers are 4 times as likely as nonsmokers to report feeling Insomnious after a night’s sleep due to the activating effects of nicotine.”
Coffee: A 2013 study published in the “Journal of Clinical Sleep Medicine” reports that, “coffee taken 6 hours before sleep has disturbing effects on sleep and shows the importance of refraining from substantial caffeine use for a minimum of 6 hours prior to bedtime.”
Staying inactive all day
Staying active or doing exercise is a double-edged sword when it comes to bad sleep time. It will help you sleep in peace and other benefit is optimum health. Regular physical activity is well known to be good for helping people sleep soundly, but strong exercise during the evening can prevent sleep.
Stress and depression
Stress and depression are the important triggers of sleepless nights. A research from the University of Rochester has demonstrated that, “in families with a background marked by depression, individuals who entered dream sleep under an hour after falling asleep were more than twice more liable to depression than relatives who entered dream sleep in the more regular hour and a half range.”
In the American Psychological Association’s 2013 Stress in America review, 43% of grown-ups in the US reported encountering stress making them lie alert during the evening.
Being tech. friendly
A recent report by “Rensselaer Polytechnic Institute” expresses that, “light from self- luminous tablet PCs can influence evening melatonin, in this manner deferring sleep. A 2-hour use of electronic gadgets prompts deferred sleep times, particularly in high scholars.”