Sleeping when studying - Nakhon Sawan, Thailand

Sleeping when studying – Nakhon Sawan, Thailand (Photo credit: Wikipedia)

Everybody feels tired from time to time, but if you feel exhausted on a regular basis, it could become a problem and is certainly not an issue to ignore. By finding out the cause of chronic tiredness and seeking treatment if necessary, you stand a good chance of feeling better quickly.

Common reasons for fatigue

Body temperature is an important factor in achieving a restful night, so it’s a good idea to make sure your temperature is right. The brain’s sleep cycle is finely tuned to fluctuations in temperature, which is why people wake up or sleep poorly when they are too hot or too cold. The perfect temperature is between 18 and 30 degrees, so it’s important to find what works for you.

Another common contributor to poor sleeping patterns is a high intake of caffeine, particularly before bed. Caffeine causes blood sugar levels to crash and peak and can play havoc with good quality sleep as it sends disturbed signals to the brain and keeps you awake for longer. The same goes for an unhealthy diet in general, which can cause stomach upsets and various other complaints.

As well as physical factors, the sleeping environment needs to be appropriate in order to create the right opportunities for sleep. Thin, poorly fitting curtains or uncomfortable beds and mattresses can interrupt sleep, so consider an investment and buy white bedroom furniture online that will create the right ambience.

Of course, there are serious medical conditions that cause interrupted sleep too, namely Sleep Apnea, which occurs when the breathing stops a series of times throughout the night. You may not even be aware that your sleep is being disturbed. Despite going to bed early, you may feel confused that you are still exhausted in the morning.

How to improve sleep quality

There are a number of things that can help with sleep, such as setting a good routine and relaxing before bed, as well as going to bed at the same time each night. Make sure your bedroom is conducive to sleep by opting for soft, dim lighting, comfortable furnishings and by keeping the temperature level and the room ventilated. Dress appropriately for bed to prevent your body temperature from fluctuating too much. Prevent excess light from entering the room and shut out any avoidable noise. Exercising early in the day is beneficial to sleep, as is a sensible diet. Going to bed when you are tired is also a cue for the brain to send the body into a blissful slumber.

If you regularly suffer from sleep deprivation contact your GP to rule out conditions like diabetes, heart problems, depression or thyroid problems. Your GP will have experience of treating sleep disorders and can refer you to specialists if your case is more extreme.

Many sleeping difficulties can be improved by a good bedtime routine and by paying attention to lifestyle factors, but if this makes no difference, specialists will be able to advise and help you on the way to a more restful night.

This post has been written and contributed by Zoe on behalf of Archers Sleep Centre.

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