How to sleep well? The answer most of us are looking for, because the quality of our sleep affects every other aspect of our life-be it personal or professional. Did you know that those who suffer from insomnia tend to have problems related to their vision? Other than poor reasoning and concentrative abilities, what is that among many other consequences?

This is so because our sleep is in charge of increasing the body’s defenses against diseases. Additionally, it executes restorative functions in the body, such as muscle growth, tissue repair, protein synthesis, etc. All of these points are the things that will keep the body and mind healthy.

In fact, it can be pretty frustrating if you cannot disconnect enough to get the rest you require. This is very true for people who have a busy schedule on their hands, from work to taking care of the house or children. For that reason, the situation can be a trigger or even a sign of other health problems, like depression and anxiety.

Therefore, discovering techniques for sleeping well and how the sleep process occurs is essential. So, stay with us and stay up to date on the subject!

What are the stages of sleep?

More than the number of hours spent in bed during the day, sleep quality needs to be analyzed because it changes depending on the phases it includes. Of course, it would be safe to say that at least 7 hours of sleep at night is recommended for a human being, depending on age and lifestyle habits. So, let’s see what these phases are!

First phase

This is the first sleep onset stage characterized by the slowing down of breathing and the body’s relaxation. This is the section where the individual is actually moving toward falling asleep.

Second stage

This is more advanced than the above one. The heart rate and the body temperature is lowered apart from a slowed breathing and relaxed body.

Third phase

It is an improvement in the individual’s sleep rhythm. Brain waves slow down and the person enters a state of deep sleep.

Fourth phase

The sleep state progresses a little further. At this stage, muscle growth hormones begin to be released, nutrients and energy are replenished, and tissues are recovered. All this so that the body can maintain its health.

Fifth phase

The body remains in a state of relaxation and the individual begins to dream. The brain plays an important role, especially in the fifth phase, by organizing the memory and information received to keep the most relevant information.

What causes difficulty sleeping well?

As mentioned, insomnia causes numerous problems for quality of life. Therefore, thinking about solutions must necessarily involve diagnosing the difficulty in sleeping well. In this case, it can include physical pain, illnesses, behavioral habits and much more. Check it out below!

Anxiety

It usually appears discreetly and through everyday discomfort. However, it can grow out of control and bring, in addition to fear and anguish, physical symptoms such as shortness of breath, tremors and sweating. This type of situation accelerates the brain and prevents sleep, which can cause insomnia.

Depression

It is common for individuals diagnosed with depression to experience symptoms of insomnia, which worsens the condition. This is because lack of sleep and/or poor quality sleep further interfere with the body’s functions.

Physical pain

Problems with migraines, respiratory disorders, arthritis, headaches and other physical pains can compromise the quality of sleep. They can make it difficult for the body to relax and disrupt rest. In this case, there are medical treatments that can help solve these disorders.

Electronics

It is very common that one of the last things a person sees be the television, cell phone or computer. All of these electronic devices emit blue light that can hurt the quality of sleep by reducing the production of melatonin, the hormone responsible for sleep.

Alcohol, caffeine and nicotine

The three items mentioned, especially when in excess, interfere with a person’s sleep. This is because they encourage the individual to stay awake and often disrupt breathing during the night.

How to sleep well?

Since knowing the main causes of insomnia can inform you that maintaining healthy habits can help you get a good night’s rest, be sure to follow these suggestions below in order to achieve this goal.

1. Establish a regular sleep schedule

All the above are subjects of habit. And it does not stand any different for our system of regulations. Maintaining consistent schedules of sleep shall make your body recognize when to sleep and when to be awake. Additionally, this habit must ensure one spends between 6 to 8 hours sleeping.

2. Do not consume caffeinated drinks at night.

For many, coffee and soda are favorites. But you certainly don’t have to eliminate them from your diet yet. However, if you already have compromised sleep quality, then you’ll have to be extra careful about caffeine intake and avoid this beverage after 5 p.m.

3. Environment creation

The ambiance at which you sleep is very influential on the quality of sleep. Therefore, determine an appropriate temperature that would work for you most at this time. It varies from one person to another. Shun exposure to bright lights in the night and use dim lights. Besides, averting devices and listening to soothing music aid falling asleep as well.

4. Light dinner at the night end

Carbs, especially after 5 p.m., can be challenging for people who are more incline to insomnia. If, nevertheless, you do not want to abandon such meals altogether, then it is recommended that you dinner at least 4 hours before bedtime. This facilitates digestion so as not to interfere with your rest.