Some people have trouble with sleeping. And they believe that bad habits or using wrong pillows for neck pain cause insomnia but in truth, sleep problems are due to the following issues.
Many people just can sleep very little.
Most of us need 7-8 hours / night to protect your health. But if you are sleeping less than 6 hours / night and do not feel any problems, you are a rarity. According to scientists, there is a genetic mutation in some people that they can sleep less than 20-25% normal sleep. Besides, the researchers estimated that about 1% of people are suffering this condition.
The sign shows that the abilities you can join this group are: You can often wake up without an alarm clock, David Schulman, sleep expert at Emory University (USA) said.
A long sleep
The more time you have for a nap, the more tired you be. In fact, there are some people who feel tired when they have a nap too long. Dr. Kimberly A. Cote, sleep researchers at Brock University in Ontario (Canada) said, 10-20 minutes for a midday nap is enough to get all the benefits when you take a sleep with pillows for neck pain, such as alertness, improving work efficiency and improving mood. During sleep, the brain produces different types of waves, corresponding to deep or shallow sleep. After about 20 minutes, the sleeping brain can move into wave sleep phase, which is the deepest stage of sleep. If you take a too long nap, you may feel groggy and disoriented.
To go to sleep quickly, you should use something like a soft pillow with lavender or sleep mask. In addition, the nap on a comfortable chair or couch instead of the bed is the way to avoid the temptation of a long sleep.
Exercising too close to bedtime is not good
This is actually not right for everyone. Research shows that even vigorous exercise before bed does not really cause sleeplessness for many people. Even for those who have sleeping trouble, exercise for about an hour before bedtime will not have any problems, Dr. Michael Perlis at the University of Pennsylvania (USA) said.
If you exercise at night and suspect that the practice can cause sleep problems, you should rearrange the schedule by avoiding exercise too close to bedtime and observation for several days to know the results. Get a diary and write down exact hours of exercise per night. If you feel good while you still keep exercise, you should continue to develop and exercise regularly.
Falling asleep during meetings is normal.
If sometimes you’re asleep during a meeting in the early afternoon, this is normal. Because it is a natural biological rhythm of the body.
If eyelids feel heavy that means you are very tired. Scientists at Stanford University (USA) said that in fact if you feel you are tired, you can being “indebted” to sleep. If your body needs 8 hours of sleep, but only get 7 hours, after one week you have lost as equivalent to one night’s sleep. At that time, the body will react to manifestations such as extreme fatigue, itching, eye pain, swings mood, inability to concentrate; and even feel hungry. Lacking of sleep is associated with serious health problems such as hypertension and diabetes. If sleep is interrupted for a long time, a good night’s sleep will help you regain alertness.
Go to bed early if you have insomnia.
If you really lose sleep, this can make a mess of everything. Go to bed later than usual can make you more tired when you wake up. However, if you feel worried about sleeping trouble, you can get up, get out of bed, find a book to read or try some movements with light intensity or soak feet in warm water.
Taking a little time to sleep is not all bad.
According to Prevention, the lacking of sleep to 90 minutes / night can reduce alertness during the day to 32%. Lacking of sleep leads to memory loss, thinking ability, and safety at work or on the road. However, an Australian study discovered some people can remain awake even slept just 6 hours a day.
Sleep more on the weekends
Unless you are getting insomnia, you should not get more sleep on the weekends. If you frequently “indebted” sleep, the sleep on weekends is essential.
The lacking of sleep can lead to depression.
According to experts, the people who usually stay up late can get nearly 3 times more likely to experience symptoms of depression than those who get enough sleep. Many scientific pieces of evidence show that going to bed late and using wrong pillows for neck pain can negatively affect to mood and overall health.
Rely on sleeping pills.
In fact, sleeping pills can be useful when insomnia becomes chronic, according to Carl E. Hunt expert, Director of the National Medical Center of sleep disorders in America. Sleeping pills may help you drift off to sleep faster, but it will break the cycle of awake and sleep. And this method can turn a few nights of insomnia into a chronic disease. Not only that, like all medicines, sleeping pills can cause side effects such as dizziness, headache, irritability …
So how to have a good sleep
Turn off all green light
Electronic devices in the bedroom such as mobile phones, digital clock, television … are a green light, short-wave green light can affect your sleep. So turn off all devices with a green light one hour before bedtime so you can easily go to sleep.
Avoid sleeping all the time
If you need a nap, you also should maintain a nap for about 20 minutes or less with pillows for neck pain. Within 8 hours before bed, if you just have for a moment nap, it can also sabotage your good night’s sleep. When sleepiness comes untimely, you can walk, drink a glass of water or chat with a friend.
Do not look at watch
When you can’t sleep, people tend to see the time at night, this can cause you more worried about a busy day ahead. You should keep watch in a drawer or anywhere you can not see is if you want a good night’s sleep.