Cheerful morning, alas, is not guaranteed even after a full sleep.
You fell asleep in the arms of an electronic device
People who read before going to sleep with electronic devices in the morning open my eyes harder than those who read good old printed books, according to a recent study by Harvard. The reason? Blue light emitted from screens of smartphones and tablets, suppresses natural production of the hormone melatonin, which regulates the cycles of sleep and wakefulness, says Robert Rosenberg, a sleep specialist from Arizona. What it means: when melatonin levels getting out of control, you’re not sleeping as good as you think. Dr. Rosenberg recommends that you turn off all electronic devices (computers, smartphones, tablets, etc.) 90 minutes before bedtime.
You sleep in an uncomfortable position
Morning back pain? Perhaps the reason lies in the fact that you slept all night on your side, and this has led to prolonged bending of the hip, says Dr. Benjamin Domb, founder of the American Institute of the thigh. If you are one of the 57% of people who prefer this position during sleep, should put a pillow between your knees to maintain the normal position of the hips. “Thigh injury – one of the most common and the most tricky of injuries received in a dream, because the pain from this type of trauma manifests itself in other parts of the body, e.g. lower back,” he adds.
You have a bad pillow
Huge soft pillow may look luxurious… and cause pain. “Sleep with your head elevated affects the spine as if you went 8 hours with lowered chin,” says doctor Shawn Stevenson. Choose a soft pillow with supportive foam base.
Do you grind your teeth in your sleep
If you Wake up with a headache, it’s likely that you’ve clenched jaw or gritted his teeth the whole night, according to the therapist from Santa Monica Kathy Gruver. Studies show that massage can alleviate these symptoms: try a little pressure on the jaw and/or apply a warm, moist towel on the area before bed and on awakening. In addition, you can refer to your dentist for special mouth guard, which can prevent tooth grinding.
Do you drink alcohol before going to sleep
It is true that alcohol helps rather get a good sleep due to its sedative properties. That’s just the quality of sleep will suffer, says therapist from Ohio Aaron Clark. In 2015, the Australian study found that people who drank a cocktail of vodka and orange juice before going to sleep, showed increased alpha activity during sleep, i.e., was not able to enter into deep, restorative sleep phase. Especially notable is the negative effect of alcohol on sleep is seen in women because the female body metabolizes it faster – and, as a result, waking up early. A rare glass of wine is unlikely to cause noticeable harm, but if you want a good night’s sleep, alcohol is to limit one glass at least a few hours before bedtime.
Do you suffer from sleep apnea
Half of adult women suffer from one type of sleep apnea, according to a study in 2012 (with this violation face 25% of women aged 20 to 44 years-56% – are aged between 45 and 54 years and 75% were over 55). When sleep apnea “patients experience temporary cessation of breathing several times during the night, reducing sleep quality,” explains Clark. However, many patients are not even aware of the existence of the problem. This is especially true for women in menopause who take sudden night waking for the results of the tides. The next morning they feel overwhelmed, even if you slept for a sufficient number of hours per night. If you think that sleep apnea could be the reason of morning fatigue, contact your doctor for a referral to a specialist in sleep disorders.
From mild sleep apnea can get rid of losing weight or abandoning alcoholic beverages before going to sleep, but severe cases may require the use of special machines that support the airway open during sleep.
