People who wake up three to four times a night know how bad it is to be unable to get sufficient sleep. Fortunately, there is research that can help them improve their experience. According to the TikTok-famous doctor Rajan, there are some main reasons that can potentially lead to sleep troubles – and there are also solutions to them.
Sleep Can Be Optimized
Achieving seven to eight hours of solid, peaceful sleep may require overcoming some challenges, but it’s undoubtedly worth the effort. One habit that might prevent people from falling asleep or staying in a peaceful slumber is eating a large meal within two hours of bedtime. Dr. Rajan shared that a full stomach increases the chances of acid reflux, which can disrupt sleep. Apparently, waiting two to three hours after a big meal before going to bed can improve sleep quality.
Another habit to avoid is drinking a lot of water just before bedtime. During sleep, the body produces the hormone ADH (vasopressin) to retain water and suppress the need to urinate. Consuming a large amount of water in the evening reduces ADH production and increases the likelihood of waking up in the middle of the night to use the bathroom, disrupting sleep.
Sleep Energizes the Body
Sleeping in a hot room can also negatively impact sleep quality because the body temperature peaks around 7:00 pm and then drops to cool the body and promote faster sleep.
Lastly, caffeine – the beloved but troublesome stimulant. Dr. Rajan points out that caffeine prevents the accumulation of the sleep molecule, making it difficult for you to fall asleep. So, skipping that afternoon coffee might be beneficial.
By making conscious changes to these habits, anyone can greatly improve their chances of enjoying a restful night’s sleep, free from interruptions and sleep-related issues. At the same time, incorporating healthier sleep habits into your daily routine can be transformative, leading to enhanced physical and mental well-being. Great sleep quality improvement can be made by making small adjustments, such as avoiding large meals close to bedtime, moderating water intake before sleep, keeping the bedroom at a comfortable temperature, and reducing caffeine intake.
Embracing changes to a person’s daily routine may require some discipline and adjustment, but the rewards are immeasurable. Waking up and feeling refreshed, alert, energized, and ready to tackle each day with renewed vigor is certainly a beneficial result.