Ever wondered why you never seem to be able to fall into deep sleep? Well, there could be many reasons behind that - some of which we may not be able to help such as genetics or medical conditions. However, this does not mean that we are completely hopeless against the onset of insomnia. In fact, there are many things in our immediate environment that we can tweak to achieve deep slumber. Here are the top 3 factors that we’ve narrowed down to help you gain that restful sleep you deserve!

Lighting

In order to sleep, we need to first feel sleepy. Lighting plays an important role in making us feel sleepy as it affects the production of our sleep-inducing hormone known as Melatonin. Melatonin sends signals to our brain, telling us to prepare for sleep by relaxing our muscles and increasing feelings of drowsiness. By reducing the amount of light we are exposed to as we try to fall asleep, we will be able to induce the production of Melatonin to lull us into slumber. Sleeping in complete darkness is the optimum environment to sleep in, but with light pollution in our cosmopolitan cities, this may prove slightly challenging. We suggest investing in a set of thick, opaque curtains or an eye mask to simulate these conditions. Blue light and screen time also play a part in slowing Melatonin production, which you can read more about here!

Stress

We cannot fall asleep when we feel on edge - and that is exactly what stress does to us. Stress occurs when we experience some form of imminent threat or pressure, which induces the release of flight-or-fight hormones such as adrenaline or cortisol, raising our heart rates to prepare us for action against the threat. As a result, we may find ourselves constantly on guard and unable to sleep. Relieving stress on the other hand not only helps us sleep better, but also aids us in being more clear-headed and productive during the day. We recommend deep breathing exercises and meditation to regulate your heart rate and make you feel more at ease. Burning essential oils, such as Lavender and Chamomile, can also facilitate in the stress-relieving process.

Caffeine Consumption

Caffeine is a stimulant that promotes alertness by blocking off our Adenosine receptors. Adenosine is a hormone in our body that makes us feel sleepy, and by blocking off its receptors, we might encounter problems falling asleep. Curbing coffee consumption at least 6 hours before bedtime would be a no-brainer, but did you know that caffeine can be found in many of our food items, even chocolate and soda? Although caffeine amounts may not be high in these products, an accumulative effect could take place, therefore affecting our sleep cycles. One way to avoid overconsumption of caffeine would be to check the labels of our food products and make a mental note of how much caffeine we consume.

Some sources of caffeine:

• Coffee & Tea (duh!)

• Chocolate (and anything chocolate-flavoured)

• Matcha (not so non-caffeinated after all!)

• Yerba tea

• Painkillers (make sure to check the labels)

• Soda and Soft drinks

Remember, anything that comes coffee/chocolate/tea-flavoured also contains caffeine!

Here we have it: 3 factors which affect our slumber! Lack of sleep can be infuriating for most of us who require adequate rest to function properly during the daytime. However, by tackling these areas, we would hopefully be able to get the deep sleep we desire!

Sweet Dreams!