There are many reasons why people experience poor sleep. Some men and women have one of the several medical conditions related to insomnia, such as arthritis or lower back pain. An uncomfortable sleeping environment can also have an impact on your rest, as well as your overall health.
According to the doctors at Harvard Health, external factors such as a room that is too warm or bright can cause you to sleep less or experience less restful sleep throughout the night. If you do not improve your sleep space, your insomnia or medical conditions can get worse.
Wondering whether you need to adjust the conditions of your room? Read the following facts. They are sure to inspire and motivate you to improve the way you rest at night.
1. Increased Risk of Disease
If an uncomfortable room causes you to have insomnia, you may be increasing your risk of developing a serious medical problem. Experts on sleep and health say that some of the most common conditions related to insufficient sleep include diabetes, obesity, and cardiovascular disease. When you do not get enough rest, you may also be suppressing your immune function. This could make you more susceptible to seasonal illnesses, such as the common cold.
How to fix it: A quiet room can help ensure you fall asleep fast and keep resting until it is time to wake up. If you are a light sleeper, try using a fan or a sound machine. The moderate amount of white noise can help to block out any outside traffic or noise inside the home. Some sound machines come with color-changing properties or nature sounds, so you can help lull yourself to sleep and stay in a peaceful state throughout the night. If you already have a chronic health condition, make changes to your space as soon as possible so you can get enough sleep. Talking to your doctor about your insomnia can help them monitor your symptoms and, if necessary, find additional treatment options.
2. Changes in Mood or Energy
When you are experiencing sleep deprivation, it is common to feel more cranky than usual. This is because a lack of sleep is tied to your energy level and mood. Unfortunately, this irritability and anger can negatively affect your personal relationships and may even hinder your performance at work. It can even make you more susceptible to developing symptoms of anxiety and depression. If you already have one of these health conditions, they could become worse.
How to fix it: Try one of the many relaxation techniques for winding down at night. Self-massage, a warm bath, and aromatherapy with essential oils are just a few of the activities you can do before bed to help you to de-stress. Among the most common essential oils for sleep is lavender, but you can also try cedarwood or bergamot. If you think you are experiencing mood changes as a result of poor sleep, talk to your doctor. They can help you find the best way to feel better, as well as recommend their favorite ways for you to enhance your sleeping environment.
3. Loss of Memory
When you sleep at night, says WebMD, your brain gets the time to process information from the day. It also forms memories of what you have learned. If you do not give yourself the time to go through each sleep cycle, you could experience memory loss. It may even be more difficult to recall information, such as old facts or past events. By getting the right amount of sleep each night, you can help to improve your memory and processing.
How to fix it: Be sure you are getting the right amount of sleep for your age and personal needs. Make sure your room temperature is cool and comfortable, so you do not wake up as much throughout the night. Choosing the right sheets and blankets for the temperature and season can also help to prevent discomfort and sweating.
4. More Back Pain
Sleep problems due to an uncomfortable environment can also contribute to increased lower back pain. According to Spine-Health, a lack of restorative sleep only enhances pain and tension in the body. When you are tossing and turning, you become more aware of the discomfort. Waking up frequently can also make it more difficult to find a relaxing position. If you do not have the right pillows or mattresses, it is possible to experience more pain and soreness.
How to fix it: Invest in a body pillow or cushion to put between your legs. This small adjustment can help you find the right position for sleep, even if you are living with lower back pain. Consider installing light-filtering or blackout blinds, which will help to block out the sun, as well as streetlights. Declutter your room so you can stretch or do relaxation activities before bed. A clean and neat space will help you find your Zen as you meditate, breathe deeply, or rest your legs and back.
Improving Your Sleeping Environment
By adjusting your sleeping environment, you can improve your sleep hygiene. You can also help to reduce symptoms of chronic conditions, including lower back pain. To help yourself sleep at night, try laser therapy for back pain. This therapy uses a technology known as photobiomodulation therapy (PBMT), also formerly often referred to as low-level light therapy (LLLT). Wearing a safe PBMT device for just 30 minutes per day can help to enhance your comfort, mobility, and function both day and night.
Now you have a variety of solutions at your fingertips. Follow the suggestions above and use the tools we have included in this guide to make your room more acceptable for rest and your body more ready for sleep. Staying committed to improving your sleep routine can enhance your whole body wellness.
About the Author: Mark Broadly graduated from Vanderbilt University in 2016 with a double major in Biology and Chemistry. He is now a student at Emory School of Medicine in Atlanta working towards his Masters in Clinical Research. In the little free time he has, he loves writing about his experiences and knowledge in the health and wellness field.
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