A good night’s sleep is something many people take for granted. A few nights without sleep can result in low energy levels and a host of other problems. If you feel your sleep schedule is getting off track, you need to take action before serious health issues start to arise. In most cases, working with a medical professional is essential when uncovering the underlying cause of your sleep problems.
Approximately 40% of American adults over the age of 40 report they have sleeping problems. If you are tired of feeling drained each day due to a lack of sleep, check out the information below regarding getting your sleep schedule back on track.
Recognizing the Warning Signs of Sleep Disorders
The first step in getting help for sleep disorders is recognizing the warning signs that you actually have one. Sleep disorders come in a variety of forms and each one needs to be treated differently. One of the main symptoms you will notice when dealing with a sleep disorder is that you feel tired even after a night of sleep.
If you are regularly waking up throughout the night, your body will not be able to get the rest it needs to regenerate. This generally leads to problems with low energy and a lack of motivation. Nodding off during your workday can create lots of problems and may result in you getting reprimanded or possibly fired. Waiting until one of these adverse events happens to take action, you need to figure out why you are unable to sleep.
Another serious problem you will notice when dealing with sleep disorders is breathing problems. If you wake up gasping or air multiple times a night, chances are you have sleep apnea. Leaving this serious condition untreated can result in lots of severe health problems. Consulting with a doctor who has experience treating sleep apnea is the best way to figure out how to manage this condition.
Getting Your Sleep Schedule Back on Track
Now that you have an idea of the common warning signs for sleep disorders, we will discuss ways to get your sleep schedule back on track. Before using any of the tips mentioned below, be sure to discuss them with your doctor. A medical professional can give you information regarding whether or not a particular method of fixing sleep problems is right for you.
The Right Vitamins and Minerals Can Be Helpful
Vitamin deficiencies can cause lots of unwanted changes in the body. If you are struggling with sleep problems, supplements like magnesium glycinate are one of the first things you need to try. This supplement helps to regulate the GABA neurotransmitters in your brain. When properly regulated, these neurotransmitters help to calm your brain and promote calm and relaxation.
Not only can this supplement help you get quality sleep, but it is also proven to reduce stress and anxiety. Before you buy a magnesium glycinate supplement, you need to do your homework. Investing in a high-quality supplement that is devoid of fillers is crucial when trying to get the results.
Exposure to Light
Did you realize that being exposed to light causes your brain to stop producing melatonin? For years, scientists and medical professionals have referred to melatonin as the sleep hormone. When your brain stops producing this chemical, you will feel alert and awake.
This is why you need to make sure your bedroom is dark when trying to get to sleep. Turning off electronics and investing in blackout curtains are great ways to keep light at bay. Many people have found that keeping their cellphone out of the bedroom helps them avoid late-night stimulation. While making this change will be hard at first, it is worth the effort invested.
Exercise on a Daily Basis
The sad reality is that most Americans lead a sedentary lifestyle. If you sit at a desk all day and don’t get much physical activity, it is only a matter of time before serious health problems start to surface. If you are having trouble sleeping at night, you should consider increasing the amount of daily exercise you get. Getting around 30 minutes of aerobic exercise on a daily basis is a great way to address sleep problems.
Routine exercise aids in the body’s production of melatonin. Ideally, you need to perform this exercise earlier in the day. Trying to exercise before bed can result in a sudden burst of energy, resulting in you being unable to get to sleep. Not only will more exercise help you get rest at night, but it can also help you lose weight and strengthen your heart.
Choose the Right Time to Eat
When struggling to get to sleep, you need to take some time to evaluate your nightly routine. Eating right before you attempt to sleep can be problematic. These types of eating habits can throw off your circadian rhythm. This is why you need to be mindful of when you consume your last meal.
In most cases, you need to eat two to three hours before bed to avoid problems. You also need to avoid eating high-fat meals because of the disruption they can cause. These types of meals are difficult for your body to digest, which means you will be up for most of the night dealing with these issues.
Consuming foods rich in both protein and carbohydrates can help you avoid digestion issues at night. Eating a healthier diet will also help you in your attempt to lose weight and feel better.
Eliminate Your Sleep Problems Once and For All
As you can see, fixing your sleep issues will require some hard work. The work you invest in trying the tips in this article will pay off considering the results they can help you achieve. Don’t be discouraged if the first thing you try isn’t a success. You might need to come up with your own unique combination. As previously mentioned, consulting with your primary physician is crucial before implementing any of the suggestions mentioned in this article.