Explore Expert Tips to Beat Nonrestorative Sleep

Henrietta Strickland
January 12, 2020



As per https://us.cnn.com, people commonly assume that after a tiring long day, they would fall asleep the moment they hit the bed. However, as per the National Sleep Foundation, around 50 million to 70 million people in the United States are suffering from chronic sleep disorders that could play a pivotal role in triggering many health issues ranging from depression to diabetes.

In this context, nonrestorative sleep implies that you wake up feeling exhausted. Nonrestorative sleep is supposed to be a subjective experience and is associated with certain sleep disorders or disturbances such as poor sleep quality or short sleep duration. If you are having nonrestorative sleep issues, you could consider taking many steps to modify your lifestyle or behavior that could help you in getting restorative sleep. Let us explore more tips to help in eliminating Nonrestorative sleep | Insomnia | Fibromyalgia and Chronic Fatigue Syndrome.

Take a Warm Shower

CNN.com while pointing out effective ways of falling asleep faster has recommended taking a warm shower before going to bed. As per a qualified and experienced physician, when you are exiting the steamy shower, your body temperature is bound to drop rapidly. Research has revealed that this fall in temperature could make you sleepy since your digestion, heart rate, and some other metabolic processes would be slowing down. This could help in easing your brain and body and you could enjoy a truly restorative sleep at night.

Avoid Nicotine, Caffeine, and Alcohol

You must consciously eliminate stimulants such as caffeine and nicotine apart from giving up alcohol. The effects associated with the consumption of caffeine could be lasting for many hours probably almost 24 hours. Caffeine would cause major issues in initiating sleep. However, if you at all happen to fall asleep, you may experience frequent interruptions and awakenings. Alcohol could act as an effective sedative for the initial few hours after consumption. However, you could be experiencing disturbed and non-restful sleep at night frequently. In the case you are consuming certain stimulants, like asthma inhalers, or decongestants, you must find out when is the right time to consume those medications for minimizing or mitigating any effect on your sleep quality.

Include Regular Exercise

Regular exercise could help in boosting sleep quality and overall sleep duration. However, avoid working out just before bedtime as that could act as a stimulant. Try to do your exercises a minimum of three hours in advance before planning to take rest for the entire night.

Restrict the Number of Naps

You may assume that napping could be the most effective way of catching up on the sleep you have already missed. However, in reality, it may not be so. If you indulge in too many naps during the daytime to make up for the lost sleep, your nighttime sleep quality could get compromised. It is vital not only to establish but also maintain a regular or definite sleep pattern. Sleep must be associated with specific cues such as a constant bedtime and darkness.


You could follow the above-discussed tips to beat the nonrestorative sleep. Remember to focus your attention on making your overall sleep environment more cozy and comfortable. Lighting, temperature, and noise must be regulated for making your bedroom truly conducive to sound and restorative sleep.


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