At the first sign of disrupted sleep, many generally believe that the ultimate solution would be to take an over-the-counter sleeping pill. Not many consider that there are tons of other reasons that prevent you from falling asleep or creating a healthy sleep cycle. These may not be due to serious sleep problems but little things like your sleeping environment, for example.
The things in your surroundings can have a serious effect on your sleep patterns. For example, the presence of artificial light can prevent you from getting a good night’s rest. Another is your room temperature, as well as sleeping close to devices that emit electromagnetic fields (EMFs). All of these things can disrupt your circadian rhythm and impair sleep.
Before concluding that you have the most serious of sleep problems, it is best to address the issues that can found in your place of slumber. You may find that you will sleep better after fixing these problems.
Issue #1: Not Sleeping in Complete Darkness
Naturally, humans were designed to sleep at night and wake up at the sign of light. However, because of the dawn of artificial light, people’s body clocks have become disrupted, causing several sleep impairments. More particularly, exposure to even the tiniest hint of light can interfere with your body’s production of melatonin and serotonin, important hormones associated with sleep. These two hormones are also linked to the prevention of cancer.
The best solution for this is to get rid of any traces of light – from clock radios, nightlights, televisions, gadgets, and so forth – and sleep in complete darkness. If light from the outside still penetrates into your room, it is advisable to use blackout drapes and shades.
Issue #2: Not Having the Right Temperature in Your Room
There aren’t many people who know that there is an optimal temperature for sleeping. Many keep their rooms too warm. However, it has been revealed that the best temperature for slumber is no higher than 70 degrees Fahrenheit, specifically between 60 to 68 degrees Fahrenheit. Adjusting your room temperature to this will complement your body’s own temperature.
Four hours after you sleep, your body temperature drops to its lowest level. A cool room temperature can mimic your body’s condition and give you a good night’s rest.
Issue #3: Being Exposed to EMFs
Electromagnetic fields (EMFs) can hinder sleep by also interfering with your pineal gland’s production of sleep hormones. Apart from this, exposure to EMFs also has other adverse effects on your brain health, as well as raises your risk of cancer. EMFs can come from electronic gadgets, such as your mobile phone or television. Make sure to keep these things as far away as possible when you go to sleep.
To find out if you have an EMF problem, you can buy a gauss meter. Gauss meters are available in online stores, starting at 50 to 200 dollars. Other experts actually suggest killing your power by pulling your circuit breaker.
Issue #4: Sleeping with an Alarm Clock
Sleeping beside an alarm clock may have psychological effects on you. Seeing the time may prevent you from getting ample sleep. At the same time, it is an unnatural way of waking up and can be very stressful. It is important to let your body work naturally by adjusting your sleeping habits. Once you do, you may not need an alarm clock at all.
However, if you feel that it is necessary to have one, you have other options. As mentioned before, people are built to sleep in darkness and wake up with light. There are some alarm clocks sold in the market that can help mimic sunrise, enabling you to sleep.
If you find yourself feeling unable to get some shuteye, determine if you’re having these issues and address them. Sooner or later, you’ll find that solving sleep problems does not need to involve sleep medications.
Herminia Cook writes about nutrition and fitness tips. Among her first topics are about sleep problems and how to solve them. Right now, she is incorporating new research into her blog posts to update readers about need-to-know information on how to sleep better.