Des problèmes de sommeil peuvent entraîner fatigue et irritabilité, et plusieurs facteurs en sont la cause. Les mauvaises postures de sommeil, un manque de lumière naturelle pendant la journée et des habitudes alimentaires, comme la consommation de café ou d’alcool, affectent la qualité du sommeil. Le stress et la douleur articulaire peuvent également perturber le repos. Des conseils d’experts sur ces différents aspects sont fournis pour améliorer le sommeil et réduire la fatigue.
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Des problèmes de sommeil peuvent entraîner fatigue et irritabilité, et plusieurs facteurs en sont la cause. Les mauvaises postures de sommeil, un manque de lumière naturelle pendant la journée et des habitudes alimentaires, comme la consommation de café ou d’alcool, affectent la qualité du sommeil. Le stress et la douleur articulaire peuvent également perturber le repos. Des conseils d’experts sur ces différents aspects sont fournis pour améliorer le sommeil et réduire la fatigue.
It can be quite disheartening to climb into bed early, fully prepared for a restful night, only to find yourself waking repeatedly.
Poor sleep quality can leave you feeling irritable, inefficient, and undeniably fatigued.
Factors such as young kids, loud disturbances, and a fidgety partner can all disrupt your slumber.
However, if none of these elements are present, what’s keeping you from sleeping soundly through the night?
In this article, we consult with experts to uncover the reasons behind your nighttime awakenings and suggest straightforward solutions to help you combat constant tiredness.
1. Improper Sleep Position
An uncomfortable sleep position can lead to pain that disrupts your rest.
James Leinhardt, founder of Levitex and an authority on sleep posture, advocates for two optimal positions: The Dreamer and The Soldier.
“The Dreamer consists of sleeping in a semi-fetal position with bent knees.
This has been shown to exert minimal tension on the spine during sleep.
“Additionally, placing a pillow between your knees and ankles enhances posture and comfort.”
The Soldier position involves lying on your back with a pillow beneath your knees to maintain a neutral spine alignment.
Moreover, James points out that improving your sleep posture can lead to a variety of beneficial outcomes in daily life, such as alleviating back and neck pain, reducing shoulder tension, enhancing circulation, minimizing snoring, and increasing lung capacity, ultimately boosting your energy levels.
2. Lack of Sunlight Exposure
You might not realize the impact of daylight on your sleep, but David Sullivan, a health and wellness physiologist, indicates that limited exposure to natural light can disrupt your circadian rhythm.
This internal clock governs your cycles of alertness and sleepiness.
When this rhythm is disturbed, it becomes more challenging to achieve quality sleep at night.
Charlie Morley, an instructor in Lucid Dreaming, notes that not getting enough sunlight can hinder the production of melatonin and serotonin—hormones essential for optimal sleep.
To support hormone synthesis, David recommends spending at least 30 minutes outdoors each day, particularly in the morning.
“Keep your living areas bright during the day, and if you experience limited sunlight (common in winter), consider using a light therapy box,” he advises.
“Limit your light exposure during afternoons and evenings by wearing sunglasses outdoors.
“Before bed, avoid blue light for at least an hour since it can disrupt hormone production.”
As daylight decreases in the evening, your body begins to produce melatonin earlier, which could make you feel tired sooner.
“Consider going to bed a little earlier, as your body will be naturally inclined to want more sleep at this time.”
3. Possible Sleep Apnoea
According to health sources, a prominent sign of sleep apnoea—characterized by interrupted breathing during sleep—is frequent awakenings overnight.
Additional indicators include making gasping or snorting sounds and experiencing loud snoring.
Charlie points out that sleep apnoea can negatively affect the quality of deep sleep, which may have serious health implications.
“For some, this condition requires medical attention, making it crucial to consult your doctor about it.”
David suggests that, alongside seeking a professional opinion, sleeping on your side rather than your back may prove beneficial, as well as maintaining a healthy weight.
4. Afternoon Coffee Consumption
Drinking coffee after lunch might interfere with your sleep, leading to restlessness and nighttime awakenings.
Charlie recommends avoiding coffee after 2 p.m.
This is due to caffeine’s half-life of approximately five hours; if you consume coffee at 10 a.m., it should metabolize by 8 p.m.
If enjoyed at 2 p.m., it could linger until midnight.”
He continues, “Caffeine can be habit-forming, so regular drinkers might develop a tolerance.
Even if you consume multiple cups a day, its effects could still disrupt your sleep at night.”
5. Elevated Stress Levels
Research from the Sleep Foundation indicates that heightened stress can shorten the duration of various sleep stages.