5 effective ways to make sensitive sleep more sound
Ways to make sleep sound. Source: www.sleepfoundation.org
Medicine says that sensitive sleep is not a habit but a physiological problem. It can be caused not only by noise but also by odors, light, temperature changes, and the state of the body.
According to CNET, surveys show that more than 50% of people on the planet sleep this way. Here are 4 main reasons for "light" sleep:
- low arousal threshold
- peculiarities of going through different stages of sleep
- specificity of brain wave activity
- physical disorders that interrupt sleep: respiratory disorders, narcolepsy, restless legs syndrome
Another important factor affecting sleep quality is lifestyle. In particular, it is made too sensitive by alcohol, nicotine, stress... and phones, which suppress the production of the sleep hormone melatonin.
How to solve the problem of sensitive sleep?
Doctors say that improving sleep is not easy but possible if you follow these recommendations:
- Use apps that generate white (blue, brown, pink) noise. The point is that it's not a constant sound that wakes you up but a sudden change in sound. In turn, "sleep with noise" will hide the factors and sounds that can wake you up.
- Use special earplugs or noise-canceling headphones. Such devices fit snugly in the ears and do not protrude too far.
- Improve your sleep hygiene: use your phone less, don't watch stimulating videos, and avoid late dinners, caffeine, and strenuous exercise. Replace them with meditation. Be sure to keep an eye on the temperature and ventilation in your bedroom.