What are the factors that affect your sleep? Detailed analysis is definitely needed to answer this one, as it is a common issue.
Observe a good respect of the body rhythms: to live well, it is necessary to know oneself well.
So knowing how much sleep we need and at what times of the day we need it is essential.
For example, people who go into phase delay, i.e. get up later than their genetic programming would like, run the risk of developing insomnia and even depression.
There is no normal length of sleep, just an average time.
A majority of people need seven to eight hours of sleep, some are satisfied with five to six hours, and others require eight to ten hours per night.
Tip: Check out our other article Oversleeping: Health effects and risks of sleeping too much to learn more about the effects of sleeping in too long.
So if we are all different, what are the factors that affect your sleep?
Table of Contents
- 1 What are the factors that affect your sleep? Noise
- 2 What are the factors that affect your sleep? Poisons of sleep
- 3 What are the factors that affect your sleep? Mental issues like security
- 4 What are the factors that affect your sleep? Physical issues
- 5 What are the factors that affect your sleep? Conclusion
What are the factors that affect your sleep? Noise
Noise, considered a major disturbance to sleep, is in fact only a major disturbance if it is discontinuous. How does it affect your sleep?
A waterfall, ocean waves, and any white noises, on the contrary, are not disturbing elements, .
On the other hand, sleeping next to an airport or in a poorly soundproofed building not only causes sleep disturbance, but over time can be harmful to the cardiovascular system.
Even if we become used to airplanes taking off and they don’t wake us up anymore, the heart never gets used to it.
With each sound, it speeds up and the blood pressure increases.
In the long term, this phenomenon can lead to high blood pressure.
It has been shown that residents of noisy buildings have on average one to two points higher blood pressure than those in quieter buildings.
We will never treat high blood pressure with earplugs, but we can still gain a few points by working on the soundproofing of our homes when possible.
What are the factors that affect your sleep? Poisons of sleep
Yes, there really are sleep poisons.
Some are part of our daily life: coffee, tea, chocolate, cola-based drinks or energy drinks.
In general, coffee prevents sleep if taken six to ten hours before bedtime.
But some elderly people digest caffeine even more slowly and still cannot fall asleep at 11 p.m. even if their last coffee was at one in the afternoon!
With the exception of heroin and hashish, alcohol, nicotine, theine, amphetamines, cocaine, ecstasy and all other drugs seriously disturb sleep patterns.
Others may be prescribed by doctors: many medications cause insomnia, especially those for high blood pressure or Parkinson’s disease.
In the event of an unexpected onset of insomnia, the question of introducing a new treatment should always be considered.
On the other hand, vitamin C, can help you fall asleep. Studies show that people with higher concentrations of vitamin C sleep better than those with less.
Eating lemon at night only causes insomnia in those who believe in it.
This is called the nocebo effect, where a negative occurs because it is already anticipated, rather than because it is actually the case.
What are the factors that affect your sleep? Mental issues like security
The feeling of security also plays an important role.
Sleeping with a partner you’re not sure about, worrying about a sick child, not being sure you locked the front door, watching a scary movie, etcetera.
All this does not help you sleep!
Some may be able to sleep alone in an unknown house, isolated, in the countryside, on the first floor, without being sure that the house is locked.
Conclusion: To each his own sense of security.
What are the factors that affect your sleep? Physical issues
The effect of temperature is no longer in question: everyone knows that in periods of high heat, when the ambient temperature does not drop at night, it is difficult to find sleep.
Also, sleeping in a cold room is almost impossible.
The right temperature is the one where you feel good, usually around 18°C.
Our body is subject to a number of rhythms, the most important of which, the one that directs all the others, is that of the internal temperature.
The more our temperature rises in the morning, the better we feel.
The lower it goes in the evening, the better we sleep and the more deep slow wave sleep we produce, the better.
This stage being probably the most restorative since it is the moment when we produce our growth hormone under physiological conditions.
If the room temperature is too high, the body must make a particularly great effort to lower the internal temperature and induce sleep.
Conversely, if the external temperature is too low, the body will struggle to raise the internal temperature, and that too will disrupt sleep.
The role of bedding
It’s up to you to choose your ideal bed, but let’s remember that sleeping on a concrete or wooden mattress is not really recommended.
Do you need to provide a temporary bed for a guest? Have a look at these reviews of top portable beds.
Discomfort kills sleep!
Similarly, dust or dust mites disturb the sleep of people with allergies: asthma attacks or simply a blocked nose do not really help you sleep.
Screens viewed from less than two meters away deliver a large amount of blue light.
It is aggressive on the retina and inhibits the secretion of melatonin, the hormone that we all produce every night.
Melatonin sends a signal to our brain to our brain that it will soon be time to go to bed.
It is not a sleep hormone, but a night hormone. Computers, smartphones and tablets should be banned in the evening and the introduction of a digital curfew is important.
A problematic email may cause insomnia, whereas if you open it in the morning, you will have the whole day to solve the problem.
In other words, you should never read your emails at night!
What are the factors that affect your sleep? Conclusion
With what you have read you will appreciate that a number of factors affect your sleep.
Sleep is essential to our well being and a detailed analysis concludes that a number of external factors in our control will allow us to have a good night’s sleep, every night.
Other sleep FAQ can be found in this article: Sleep questions and answers