How to Overcome Common Sleep Disruptions?
Nobody likes to be groggy in the morning. If you are dragging yourself to work and whine at finishing small tasks at hand, the reason can be your insufficient sleep.
Lack of sleep is a common problem among people and may affect life at severe levels.
Apart from the major sleep disorders, there are certain common sleep disruptions that may affect the life of an individual in a more dramatic way. You can have a look at this list below to figure out which one is your sleep disruption at night and find a way to overcome it.
Cannot fall asleep
This is the most common sleep disruption found with almost every individual nowadays. This common occurrence can start because of various reasons such as work-related stress, a health condition, some big event, and maybe a habit of being active in the night.
This habit of worrying, being stressed, or simply being a night owl may disrupt the natural sleep cycle. Eventually, you may encounter problems of sleeping even if you’re not doing anything productive at that time of the night. You may struggle with falling asleep, no matter how hard you try.
Tip: Try breathing exercises for 5-10 minutes before sleeping. Breathing deeply and being aware of your surroundings helps in calming the mind. This practice also reduces stress levels at night. Include deep breathing practices at night time routine and you’ll see the results soon.
If it has become difficult for you to be focused on work during the day time and you find it really difficult to concentrate on daily tasks, then you may be suffering from sleep disruptions at night.
Generally, during night time sleep, an individual goes through various sleep cycles, which help in consolidating the memory and eventually improves the brain concentration in the day time. But if you’re having trouble sleeping soundly at night, then it hinders the quality of sleep and memory consolidation. Hence, that lack of concentration and focus is evident the next day.
Tip: You can start by improving the sleep timing, as an adult body requires 6-8 hours of sleep to function effectively. This improvement can happen if you willingly try to sleep 30 minutes before you go to sleep. Intake of a hot beverage (hot milk, chamomile tea, etc) and indulging in deep breathing exercises before sleep can also help in inducing sound sleep.
Waking up in the middle of the night and cannot fall back asleep
This type of sleep disruption is common among people who are distressed. This condition may indicate some major underlying conditions that may require psychological or medical intervention.
However, if it is a regular occurrence of waking up in the middle of the night and struggling to fall back to sleep, then you might want to check your surroundings for the disturbance. There may be a disrupting light in your room or any annoying noises. It may also happen because of your mattress, or because your room temperature is uncomfortable.
Tip: Making sure that your room is dimly lit with minimal or no sound is a good start to treat sleep disruption. You can always change to a comfortable mattress that can help in inducing a good night's sleep. Maintaining an ideal room temperature between 60 to 67 Fahrenheit can help in inducing an undisruptive sleep.
Snoring is physical sleep disruption rather than a psychological one. This is a condition in which the breathing airways are blocked when a person sleeps on their back keeping their face up.
This condition can easily be managed by changing the sleeping position on your side.
Tip: To overcome this sleep disruption, one can try the nasal dilator strips that help in opening up the airways for an easy breathing. Apart from that, you can also try sleeping on the left side, which will improve the breathing along with other health benefits.
Hopefully, by now, you can improve some of the common disruptions you are facing while trying to stay asleep throughout the night.
Among all this, the crux of the matter is to be comfortable while sleeping. For this comfort, you can always rely on Durfi.