Surely, sometimes you must have gone through the situation that when you go to bed late at night after an extremely tired day, it seems that sleep has gone far away from your eyes.
A lot of time has passed when you look at the clock while turning over in bed. What causes it and how can it be treated?
Why do you miss sleep despite being tired?
Experts have described several reasons for this which are listed below step by step.
1. Lack of good sleep
Achieving restful sleep is very important for the human body. Due to sleep disturbance, a person faces a lot of problems in sleeping. If restful sleep is not achieved, then sleep escapes despite fatigue.
The following issues can get in the way of restful sleep:
. Not following a sleep schedule
. Consuming caffeine before going to sleep
. Stay away from adequate amount of natural light during the day and keep the lights on in the room at night
. Eating more before bed
. Exercising vigorously before bed
. Addiction to the use of sleeping pills
2. Sleep timing varies
Sometimes the sleep schedule gets disturbed due to which the body cycle also gets unbalanced. Even in such a case, despite the exhaustion, one does not get sleep even after trying. Some of the reasons for this are given below.
. Changes in duty hours i.e. working in shifts
. An unbalanced sleep schedule
3. Anxiety or stress
Severe mental confusion or anxiety also affects the brain, causing disturbed sleep patterns. People are not able to sleep despite being tired and sleep deprived.
Thoughts and thoughts that have no solution should not be thought about, but to stay calm, do breathing exercises in which, standing straight in an open space, take deep breaths through the nose and slowly exhale through the mouth.
4. Qailula
Taking a nap during the day is very useful for keeping the body healthy, which restores energy, but you should be aware that if you get enough sleep during the day, you may have trouble falling asleep at night. may fall Therefore, it is also important to know that sleep is not a complete sleep, but it is a name for resting for a while.
5. Use of digital devices
Remember that while the use of digital devices is quite useful, too much of it can have negative effects on health.
TVs, laptops, smart phones emit blue light whose waves affect the human biological clock.
6. The Melatonin Window
Experts say about this that it happens for an hour, during which the melatonin hormone in the blood reaches a high level in the blood, which lasts for an hour. If he falls asleep during this time, it is better, otherwise, the ‘melatonin window’ opens, i.e. after the peak point has passed, the sleep disappears.
Get out of bed without sleep?
Yes, if you have been lying in bed for more than twenty minutes and you are far from sleepy, then you should get out of bed and take a walk in the open air or read a useful book.
How will you sleep?
1. Natural daylight
Daylight is one of the most important treasures of nature. When you wake up in the morning, the sunlight hitting your body reorganizes your body’s biological systems, resetting your sleep schedule.
Experts say that getting at least 10 minutes of morning sun after waking up is very beneficial for physical health.
2. Avoid light while sleeping
When you go to bed, turn off bright lights and try not to turn on smartphones or digital screens to avoid the effects of blue light waves. Get away from smart screens at least 90 minutes before bed.
3. Caffeine and overeating
The use of caffeine is not prohibited, but do not drink it too long before going to bed because caffeine works to induce sleep and awaken the mind.
Similarly, try to eat dinner early and not eat anything at bedtime.
4. Some rest before bed
If you are very tired or stressed, lie down comfortably, relax the nerves and allow the body to relax. There are various ways to relax the nerves, including breathing exercises, light physical exercise or a little reading of a useful book.
5. Sleeping pills
Sleeping pills make a person addicted to it. Avoid using them and try to stay away from them because once you get used to it, you may lose restful sleep. They only work temporarily.