What Can Disrupt Your Sleep?
Many factors can prevent a good night's sleep. These factors range
from stimulants, such as coffee, to certain pain relievers,
decongestants, and other culprits.
Caffeine is thought
to block the cell receptors that are used to trigger sleepinducing
signals. Caffeine fools the body into thinking it
isn't tired. It can take as long as 6-8 hours for the effects of caffeine
to wear off completely. So, drinking a cup of coffee in the late afternoon
may prevent your falling asleep at night.
Nicotine is another stimulant that can keep you awake. Nicotine
also leads to lighter than normal sleep. Heavy smokers also tend to
wake up too early because of nicotine withdrawal.
Alcohol is a sedative that makes it easier to fall asleep, but it prevents deep
sleep and REM sleep, allowing only the lighter stages of sleep.
Some commonly used prescription and over-the-counter medicines
contain ingredients that can keep you awake.
Many pain relievers taken by
headache sufferers contain caffeine. Heart and blood pressure medications
known as "beta blockers" can cause difficulty falling asleep
and increase the number of awakenings during the night.
People
who have chronic asthma or bronchitis also have more problems
falling asleep and staying asleep than healthy people, either because
of their breathing difficulties or because of the medicines they take.
Certain lifestyle factors may also deprive a person of needed sleep.
Large meals or exercise just before bedtime can make it harder to
fall asleep. Studies show that exercise in the evening delays the extra
release of melatonin at night that helps the body fall asleep. Exercise
in the daytime, on the other hand, is linked to improved nighttime sleep.
If you aren't getting enough sleep or aren't falling asleep early
enough, you may be overscheduling activities that can prevent you
from getting the quiet relaxation time you need to prepare for sleep.
It may be easier to fall asleep if they have time to
wind down into a less active state before sleeping. Relaxing in a hot
bath before bedtime may help.
Sleeping environment also can affect your sleep. Clear your
bedroom of any potential sleep distractions, such as noises, bright
lights, a television, or computer.
Having a comfortable mattress and
pillow can help promote a good night's sleep. You also sleep better
if the temperature in your bedroom is kept on the cool side.
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