Are you doing your best to get the recommended 7 to 8 hours of sleep every night and still not feeling the refreshing benefits?
Well, one important factor at play could be a heightened state of ‘sleep inertia’, which impacts memory, mood, reaction time and alertness. Usually fading away after 15 to 60 minutes, some could experience it for hours on end.
This could impact everything from cognitive skills, job performance and even general well-being. Sleep specialists recommend checking that quality and quantity of sleep are kept in balance.
However, other factors around the actual sleeping could be affecting the overall necessity of sleep. Here are 5 possible factors impacting sleep:
Sedentary Lifestyle: Move about! Especially if you’re sitting at a desk all day!
Adults are given the recommendation of getting at least 150 minutes (two and a half hours) of moderate to vigorous physical activity per week! Finding some time in between work and other errands is immensely refreshing, both mentally and physically!
Dehydration: this is linked to decreased alertness and fatigue. This is crucial for scorching Maltese summers!
The Institute of Medicine recommends women consume 2.7 litres of fluids daily whereas men around 3.7 litres daily. This includes fluids and water rich foods such as fruits, vegetables and fruits.
Sleep Routine: Don’t expect to doze off whilst scrolling through Instagram. Your bed should be a designated area.
Keeping it dark, quiet and colder at night, whilst also making sure its reserved for sleep or sexual activity, is a sure way to mentally associate your bed with sleep and make it easier to doze off.
Inconsistency: Try to maintain a specific bed-time, especially if you work shifts or have nights out.
Keeping a routine on the weekends might sound difficult but all it takes is some pre-planning. If you’re already know that you’ll be going wild one night, make sure to adjust the rest of your activities accordingly so you don’t start your Monday like the Walking Dead.
Anxiety & Depression: Serious conditions can impact sleeping patterns. Seeking expert help should be a priority.
This also applies to any suspected sleeping disorders. Someone with sleep apnea might wake up 50 times or more throughout the night. Getting back into deep sleep is intensely difficult and thus seeking expert help might be in order.
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