{"id":119560,"date":"2018-04-04T02:00:09","date_gmt":"2018-04-04T09:00:09","guid":{"rendered":"https:\/\/fabfitfun.com\/magazine\/?p=119560"},"modified":"2020-08-05T22:48:28","modified_gmt":"2020-08-06T05:48:28","slug":"tips-for-good-night-sleep","status":"publish","type":"post","link":"https:\/\/fabfitfun.com\/magazine\/tips-for-good-night-sleep\/","title":{"rendered":"5 Reasons Why You Can’t Fall Asleep"},"content":{"rendered":"

No one enjoys being woken up in the middle of the night — it disturbs your sleep cycle and leaves you feeling more tired. So how much sleep is enough<\/em> sleep? Experts recommend seven to nine hours<\/a> of sleep a night for adults between the ages of 26 and 64.<\/p>\n

Although sleep is a major component of overall health and well-being, few people actually get the recommended number hours of sleep. If you’re tired of feeling…well, tired, check out the reasons why you might not be catching enough zzzs and a few effective solutions to get much-needed rest.<\/p>\n

Reduced levels of melatonin<\/strong>
\nMelatonin is a hormone produced by the pineal gland in the brain that controls your sleep cycle, and it rises at night when it’s dark. One of the most common factors of reduced levels of melatonin is your electronic devices<\/a>. The blue light emitted from electronics limits the production of melatonin, so put it on “do not disturb” before you hit the sheets!<\/p>\n

Drinking \u201csleep stealers\u201d (i.e. beverages that affect sleep)<\/strong>
\nExcess consumption of caffeine can lead to insomnia, restlessness, an irregular, fast heart rate, and muscle tensions. Additionally, alcohol<\/a> before bed can cause you\u00a0wake up throughout the night as your body works to digest alcohol. With that being said, try to limit the amount of caffeine and alcohol you drink before bed. It’s recommended for adults to drink a\u00a0maximum<\/em> of 500 milligrams of caffeine<\/a>\u00a0(or four cups of coffee) per day.<\/p>\n

A-less-than-ideal sleep environment<\/strong>
\nAn ideal sleeping space will have the right temperature, sound, and light. Soothing background noise<\/a> has been shown to help you fall asleep including white noise, nature sounds, calming music, and voices. The suggested room temperature<\/a> is between 60 and 67 degrees Fahrenheit. Temperatures that are too hot or too cold may also affect the quality of REM (rapid eye movement) sleep, the stage of sleep with the highest brain activity when you dream.<\/p>\n

Stress or anxiety<\/strong>
\nYour weekly Zumba or HIIT class isn\u2019t only good for great abs, it’s also the solution to any stress or anxiety that’s robbing you of sleep. Exercise<\/a> boosts your sleep because it reduces stress and tires you out. Trust us, you\u2019ll fall asleep faster after breaking a sweat.<\/p>\n

Poor \u201csleep hygiene\u201d<\/strong>
\nEstablish a sleep schedule to help regulate your internal clock. For example, go to bed and wake up at the same time every day. Avoid heavy meals before bed, dim the lights, and cut any external noise. When it’s time to wake up, do not (we repeat, do not<\/em>) hit snooze — open the curtains and let the natural light in instead.<\/p>\n

xx, The FabFitFun Team<\/p>\n","protected":false},"excerpt":"No one enjoys being woken up in the middle of the night -- it disturbs ...","author":7532780,"featured_media":119564,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[4,5],"tags":[],"thumbnail_url":"https:\/\/static.fabfitfun.com\/magazine\/wp-content\/uploads\/2018\/04\/04104711\/shutterstock_653167072.jpg","thumbnail_url_middle_card":"https:\/\/static.fabfitfun.com\/magazine\/wp-content\/uploads\/2018\/04\/04104711\/shutterstock_653167072-386x200.jpg","formated_date":"April 4, 2018","category_name":"Wellness","category_icon":"https:\/\/d3vodd1ws13xud.cloudfront.net\/magazine\/wp-content\/uploads\/2017\/10\/10113835\/health-2.svg","author_name":"Stephanie Taylor","trending":false,"sponsored":false,"random_color":"#01c105","_links":{"self":[{"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/posts\/119560"}],"collection":[{"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/users\/7532780"}],"replies":[{"embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/comments?post=119560"}],"version-history":[{"count":0,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/posts\/119560\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/media\/119564"}],"wp:attachment":[{"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/media?parent=119560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/categories?post=119560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/tags?post=119560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}