{"id":8123,"date":"2020-12-12T12:10:16","date_gmt":"2020-12-12T18:10:16","guid":{"rendered":"https:\/\/www.newwavefitness.com\/blog\/?p=8123"},"modified":"2021-04-21T01:17:51","modified_gmt":"2021-04-21T06:17:51","slug":"3-reasons-fail-to-sleep-well","status":"publish","type":"post","link":"https:\/\/www.newwavefitness.com\/blog\/3-reasons-fail-to-sleep-well\/","title":{"rendered":"The Top 3 Reasons People Fail to Sleep Well"},"content":{"rendered":"<p>\r\n<style>\r\ntime, .blog-media {display: none;}\r\n.content ul, p {font: normal normal normal 18px \"Lovivenir\", \"Open Sans\", Helvetica, Arial, Verdana, sans-serif;\r\n    line-height: 30px;\r\n }\r\n.single-post article p {\r\nfont: 19px  Helvetica, Arial, Verdana, sans-serif;\r\n    margin-bottom: 25px;\r\n}\r\na:visited {color: #15c;}\r\n<\/style>\r\n<p style=\"margin-top: -25px;\">\r\n<br \/>\nIf you\u2019re like 50+ million Americans, you already suffer from at least one out of more than 80 different sleep disorders on a regular basis!<\/p>\n<p>No wonder we\u2019re so tired&#8211;we are not sleeping well!<\/p>\n<p>So how can we fix this nationwide problem? It\u2019s different for all of us, but there are three main reasons that people fail to sleep well.<\/p>\n<p><a href=\"https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/01-daily-rhythms.jpg\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-8919\" src=\"https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/01-daily-rhythms.jpg\" alt=\"\" width=\"604\" height=\"320\"><\/a><\/p>\n<p><strong>1 &#8211; Daily Rhythms &amp; Rituals<\/strong><\/p>\n<p>We need to have daily rhythms &amp; rituals that prime the body for sleep.<\/p>\n<p>We want to start signaling to the body so it replies, \u201cOkay, this is my normal routine. I recognize this. I\u2019m going to start secreting the hormones and neurotransmitters to calm the nervous system and the brain.\u201d<\/p>\n<p>Here are some ideas on calming rituals at bedtime:<\/p>\n<ul>\n<li>Warm shower or bath<\/li>\n<li>Stretching<\/li>\n<li>Taking a walk<\/li>\n<li>Writing in a journal or diary<\/li>\n<li>Spending quality time with family or friends<\/li>\n<li>Reading<\/li>\n<\/ul>\n<p>Your nighttime rituals help to create the best environment that allows you to fall asleep when you should fall asleep&#8230;and stay asleep.<\/p>\n<p><a href=\"https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/02-blue-light.jpg\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-8921\" src=\"https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/02-blue-light.jpg\" alt=\"\" width=\"604\" height=\"320\"><\/a><\/p>\n<p><strong>2 &#8211; Blue Light Exposure<\/strong><\/p>\n<p>There now exist light therapies in order to retrain people\u2019s sleep\/wake cycles.<\/p>\n<p>Research has shown that blue-light exposure to the eyes at night decreases melatonin secretion from the pineal gland in the brain.<\/p>\n<p><strong> What is melatonin?<\/strong><\/p>\n<p>It\u2019s a really popular supplement that people take when they\u2019re trying to improve their sleep.<\/p>\n<p>Melatonin is a neurotransmitter secreted from the brain to signal to fall asleep and staying asleep.<\/p>\n<p>Blue-light exposure through the eyes decreases the secretion of melatonin, which therefore is going to delay that signal from the brain, and also affect the entire sleep-quality process.<\/p>\n<p>What\u2019s essentially happening is, the brain is associating that blue light with daylight.<\/p>\n<p>It\u2019s saying, \u201cOkay, this is daylight right now. I don\u2019t really need to be secreting any melatonin because this person\u2019s still out and about.\u201d<\/p>\n<p>Most people are on their computer, TV, or phone right before bed, which is preventing them from falling and staying asleep.<\/p>\n<p>So to enjoy optimal sleep, we should not be on any electronic devices&#8230;we can\u2019t be watching TV, checking emails or texting right up until bedtime.<\/p>\n<p>Try staying away from these blue-light emitting devices within two hours of bedtime and see how your sleep improves.<\/p>\n<p><a href=\"https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/03-supplementation.jpg\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-8922\" src=\"https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/03-supplementation.jpg\" alt=\"\" width=\"604\" height=\"320\"><\/a><\/p>\n<p><strong>3 &#8211; Supplement Timing<\/strong><\/p>\n<p>There is a right time and a wrong time to take vitamins and supplements.<\/p>\n<p>This is a little-known fact, and can really mess up sleep quality.<\/p>\n<p>For example, let\u2019s examine vitamin D and fish oil:<\/p>\n<p>Studies have shown that taking vitamin D later in the day is associated with decreased sleep quality.<\/p>\n<p>Why? Well, vitamin D comes from the sun. Your body is saying, \u201cHey, if I just had 400 IU of vitamin D, why are we trying to go to sleep right now?\u201d (For best sleep results, take vitamin D early in the day.)<\/p>\n<p>Taking fish oil immediately before bed has also been shown to decrease sleep quality.<\/p>\n<p>This is because it could cause acid reflux. Also, fish oil is best taken with food, and we know that eating right before bed can have its own list of problems!<\/p>\n<p><strong><a style=\"color: #15c;\" href=\"\/\/www.newwavefitness.com\/blog\/5-ways-nighttime-snacking-affects-your-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\"> (Read more about nighttime snacking here.)<\/a><\/strong><\/p>\n<p>A lot of people take vitamin D and a lot of people take fish oil\u2014and they should.<\/p>\n<p>They are very healthy, good supplements but let\u2019s keep them earlier in the day when it\u2019s not going to affect our sleep.<\/p>\n<p><a href=\"https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2019\/03\/additional_recommendations.jpg\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-8463\" src=\"https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2019\/03\/additional_recommendations.jpg\" alt=\"\" width=\"604\" height=\"351\"><\/a><\/p>\n<p>It can be overwhelming to implement lifestyle changes, so take these tips one at a time.<\/p>\n<p>Even changing one thing about your bedtime routine can noticeably improve your sleep.<\/p>\n<p>Also, make sure to check with your doctor or medical professional before applying any advice.<\/p>\n<p>The reasons for not sleeping well could be farther below the surface and may need to be addressed before any of the above tips would be effective.<\/p>\n<p><a href=\"https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/infograph.jpg\"><img loading=\"lazy\" class=\"aligncenter size-large wp-image-8923\" src=\"https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/infograph-791x1024.jpg\" alt=\"\" width=\"640\" height=\"829\" srcset=\"https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/infograph-791x1024.jpg 791w, https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/infograph-313x405.jpg 313w, https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/infograph-768x994.jpg 768w, https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/infograph-1187x1536.jpg 1187w, https:\/\/www.newwavefitness.com\/blog\/wp-content\/uploads\/2018\/07\/infograph.jpg 1391w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re like 50+ million Americans, you already suffer from at least one out of more than 80 different sleep disorders on a regular basis! No wonder we\u2019re so tired&#8211;we are not sleeping well! So how can we fix this nationwide problem? It\u2019s different for all of us, but there are three main reasons that&#8230;<\/p>\n","protected":false},"author":5,"featured_media":9024,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0},"categories":[1,42],"tags":[847,185,188,369,176,848,39],"_links":{"self":[{"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/posts\/8123"}],"collection":[{"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/comments?post=8123"}],"version-history":[{"count":15,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/posts\/8123\/revisions"}],"predecessor-version":[{"id":9025,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/posts\/8123\/revisions\/9025"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/media\/9024"}],"wp:attachment":[{"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/media?parent=8123"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/categories?post=8123"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/tags?post=8123"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}