Blog

9 top benefits of sleeping without a pillow

9 Top Benefits of Sleeping Without a Pillow

If you have been waking up with pain in your neck, you may be wondering if the pillow is the problem and pondering if you might start sleeping without one. A lot of thought goes into the kind of mattress we use but we hardly as commensurate questions about pillows even though almost every one of us rests our heads on one. Well, if you suspect that the pillow you are using could be the cause of your neck pain, you will be glad to know that there are many benefits of sleeping without a pillow.

Using a pillow helps with body posture, spinal cord alignment, and comfort as you sleep. However, there are many people who do not use pillows but achieve the same things. This begs the question of whether pillows are essential or necessary for good sleep.

Sleeping without a pillow has been proven to have great health benefits including better skin, pain alleviation, better mood, and wellbeing.

The benefits of sleeping without a pillow:

1. Protects against acne and wrinkles

Sleeping without a pillow reduces the breakout or worsening of acne on your face. You will obviously rest one side of your face on the pillow during the night which exposes it directly to dirt, dust, and bacteria present on the fabric and thus aggravating the occurrence of acne.

Sleeping without a pillow reduces the breakout or worsening of acne on your face
Sleeping without a pillow reduces the breakout or worsening of acne on your face

Dirt and oil clogging the pores of your skin cause acne which can lead to inflammation and redness, swelling, and even infections. We may be the cleanest people but dirt and oil finding their way to the pillow is inevitable. Meanwhile, the saliva you drool while sleeping and nighttime sweating are bacterial contributors on the pillow.

Pillows also contribute to facial wrinkling because, depending on how you sleep, it can cause your facial skin to loosen or be asymmetrical which creases the skin. You can avoid early facial wrinkles by not using a pillow.

2. Back pain prevention and relief

You can actually get relief from the back pain bothering you by ditching that pillow. Using a thick pillow is a leading contributor to back pain and poor back posture while sleeping. Opting out of a pillow allows the body to take its natural spinal posture and curvature which is comfortable and prevents back pain.

Many people are unknowingly contributing to and experiencing back issues because of the pillows they use. We are more diligent when it comes to the type of mattress we use, but in fact, the question should be where is the best place to buy a mattress and pillow. We overstuff pillows, use the wrong pillow which along with a bad mattress cause us back pain.

3. Improved sleep quality

This may come as a surprise to you but not using a pillow improves the quality of sleep by rewarding you with more rest for longer. All the tossing and turning could be because of the pillow! Sleeping without a pillow is a cure or preventive measure against problems like insomnia and sleep disruption by waking up during the night.

The body will find the best sleeping posture without a pillow unlike the struggle for the right head and neck placement with a pillow. No strain on the neck on the shoulders means better, faster, and longer sleep. By not using a pillow, you allow the body to assume the most natural and comfortable posture.

4. Stress alleviation and prevention

I am sure you have probably experienced a bad night’s sleep and you know how stressful and annoying it can be for you the next day. Sleeping in the wrong position or struggling to get the right position interferes with sleep and makes you take a lot longer to fall asleep.

Stress alleviation and prevention
Stress alleviation and prevention

Additionally, the discomfort and strain caused when the pillow or mattress is uncomfortable and is usually stressful. You are exposed to stress as you sleep and stressed during the day because you are tired and have to cope with the effects of disrupted or insufficient sleep.

Alleviate and prevent stress by not using a pillow while sleeping. Stress leads to other problems and illnesses both mental and physical which can easily be avoided by opting for natural body support while sleeping.

5. Prevention of neck and shoulder strain and pain

How about that neck pain that got you here in the first place? Well, sleeping without a pillow is a quick solution for preventing neck and shoulder strain. Whereas a pillow is supposed to align the neck with the back or spinal cord, most often, this does not happen because of the wrong pillow or the way we sleep.

Who guarantees that your neck will stay aligned on the pillow as you sleep? Most of us will shift positions while sleeping which distorts the body alignment and curvature. If you do not use a pillow, your head will assume the most natural position for alignment with the spine and will not strain the surrounding muscles or nerves.

See also: Can You Sneeze in Your Sleep?

6. Energy boosting

Simply put, sleeping better and comfortably assures you of optimal rest and invigoration the body needs both mentally and physically. Sleeping without a pillow is an energy booster because it is the natural way of sleeping with minimal if not no sleep disruption. Minimal or no sleep disruptions helps you sleep better so that you replenish used up energy.

7. Improved memory

Better quality sleep equals better memory and sleeping without a pillow means better sleep! You can improve your memory by sleeping more comfortably- sufficient rest is a memory enhance when you are awake and active. The mind consolidates and compartmentalizes the information it is fed when we sleep so that it is ready for the next cycle of an information feed, and this has a linkage to memory.

You can improve your memory by sleeping more comfortably
You can improve your memory by sleeping more comfortably

8. Prevent and reduce morning headaches

Waking up with a headache is in most cases a sign of sleep deficiency and a lack of sufficient rest during sleep. Soft pillows are not good for blood flow to the neck, shoulder, and head which means less oxygen to the brain and mental fatigue which is manifested in the headaches felt in the morning.

Poor neck and head positioning or strains to those areas interfere with airflow and can cause health problems like sleep apnea and of course insufficient oxygen to the lungs and therefore the rest of the body.

9. Correct and natural body alignment and curvature

Get the most correct body alignment when sleeping by not using a pillow because the body will naturally align itself. Improve body posture and backbone structure by putting aside your pillow.

Read more: Why You are Experiencing Headaches from Lack of Sleep

Conclusion

As has been enumerated there are several benefits of sleeping without a pillow. However, this is not to say that using a pillow is bad and should be forbidden, there are different kinds of pillows out there to deal with all kinds of problems and designed for different sleep postures which are quite helpful if used correctly.

Those with certain injuries and health problems will no doubt need a pillow to rest and position their heads properly. People who assume certain positions while sleeping like those who sleep on their stomach have pillows for stomach sleepers which are very helpful.

Get more insights here

Can You Sneeze in Your Sleep?

Sneezing is a body reflex usually triggered by outside stimuli, most often some kind of irritant to the nasal system. However, can you sneeze in your sleep? Have you ever thought about it?

Before we get to the answer, first we need to understand how sneezing occurs and the causes of sneezing. Sternutation as sneezing is also referred to, is an involuntary expulsion of air from your lungs, triggered by irritants affecting nasal mucous, through the mouth and nose.

Why and how do we sneeze in the first place?

Once the nasal system smells irritants within it, pun intended, a process is immediately signaled which is meant to get rid of whatever may be causing the disturbance. As soon as foreign matter comes into contact with the mucous membrane, they trigger the secretion of histamines, which irritate nerve endings in the mucous membranes to send signals to the brain about the intrusion.

Once the message reaches the brain, the process of extraction begins with the brain signaling pharyngeal and tracheal muscles for a sneeze. They open up the airways of the nose and throat to force out the irritants, thus sneezing.

How do we sneeze in the first place
How do we sneeze in the first place

Common causes for sneezing include:

  • Allergens; basically, things which will cause an allergic reaction such as dust and pollen.
  • Non-allergenic foreign particles which irritate the nasal mucous membrane and trigger sneezing.
  • Illnesses connected to the nasal cavity such as the common cold and flu.
  • Photic sneeze reflex is a condition where sneezing is triggered on exposure to bright light suddenly and occur in about 35% of the human population
  • Some people sneeze during digestion, especially after a heavy meal. It is a rare genetic disorder called Snatiation.

Now, the answer to your question- Can you sneeze in your sleep?

Even though sleep offer almost perfect conditions for you to sneeze, this reflex, like many others, are suppressed when we are asleep. In certain positions, the mucous membrane swells such as lying on the back, side or stomach like we do when sleeping. But, why don’t we sneeze?

Sleep comes in two phases, rapid eye movement sleep (REM) and non-REM sleep with the former taking up to 25 percent of your sleep. In other words, unless interrupted, you will be in REM for twenty-five percent of your sleeping time.

Sneezing impulses are suppressed through rapid eye movement (REM) atonia at which time allergen detecting neurotransmitters shut down thus preventing sneezing. Much like hunger and thirst are suppressed, the process is the work of the brainstem disconnecting higher brain functions of the cerebral cortex.

Sleep is divided into five stages and REM atonia is exclusive to Stage 5 where brain neurotransmitters shut down. When this happens, the motor neurons responsible for sneezing will not react to irritation of the nasal cavity.

Common causes for sneezing
Common causes for sneezing

The five stages of sleep

  • Stage 1 sleep

This is light sleep where you are easily disrupted and can be woken up easily. There are slow eyes movement and reduced muscle activity. Some people experience muscle contractions.

  • Stage 2 sleep

At this stage, eyes movement stops and brain activity slows down. The heart slows and the body begins to cool down and temperatures drop waves become slower. The body is getting ready for deep sleep and this is one of the reasons why cooling mattress pads have become so popular.

  • Stage 3 sleep

Slow brainwaves, also known as delta brain waves intersperse with rapid brain waves to cause the onset of deep sleep and is the boundary between non-REM and REM sleep. Sleep disorders such as wetting the bed and sleepwalking happen at this stage.

  • Stage 4 sleep

Delta waves are all there is for brain activity. This is the slow brain wave sleep and if you are disrupted from sleep at this stage you will face deep disorientation.

  • Stage 5 sleep

This is REM sleep where brainwaves begin reverting to waking activity. The eyes dart side to side but remain closed and the majority of your dreams happen at this stage of sleep. This last stage of sleep takes about an hour and a half with successive REM sleep cycles lasting 100 to 120 minutes.

Understanding the REM atonia and sneezing connection

Sleep is naturally induced through the body’s internal clock which is instinctively responsive to light and darkness, day and night. The circadian clock triggers sleep when it gets dark outside and gets you awake when the sun comes up using the sleep-inducing hormone melatonin which is secreted at night and shuts down with sunlight.

Understanding the REM atonia and sneezing connection
Understanding the REM atonia and sneezing connection

Patterned on the production and shutting down of melatonin and ho it tapers off during sleep, the circadian rhythm, ensures five sleep stages, four which are non-REM sleep, the majority of sleep time.

This then begs the question why you do not sneeze in the first four stages of sleep if REM atonia is a stage five process?

Read more: 9 Top Benefits of Sleeping Without a Pillow

Conclusion

Surprised by the information you have learned about sneezing and sleep? Well, this is an area that has not seen a lot of research, fortunately, there are a lot of studies on sleep and the brain which will open our eyes more about what happens when we sleep.

We should be able to understand better why certain functions of the body like sneezing are put in abeyance while we sleep and others carry on, as well as the parts of the brain responsible. In the meantime, look at it as if the brain cannot be asleep and active at the same time, thus the shutdown of some functions. However, for sneezing, with strong stimuli in the early stages of sleep, you will be woken up to sneeze.

Can you sneeze in your sleep? You now have the answer to that as well as what happens for you to sneeze. You now know about the role of REM atonia and the role it plays with the body’s reaction to irritation of the nasal passage as you sleep. Sneezing requires the action in concert of many muscles and with some on sleep shutdown, when you are deeply asleep, you will never sneeze.

Find more insights here:

How long does a snail sleep

How Long Does A Snail Sleep?

This is a question that you have probably never thought about! Snails are very interesting creatures with a lot of ‘did you know” characteristics beginning with their sleeping habits to how they reproduce. Like every animal, snails need sleep to rest and replenish energy, however, it is the duration it sleeps that is fascinating. So, how long does a snail sleep?

There are studies that show that snails rest mainly during the day sleeping for almost 13 to 15 hours after which they wake up to an active period of up to 30 hours. Mind boggling numbers but more surprises with snail sleeping habits await you!

When the weather is unfavorable, too cold or too hot for their survival, snails revert to sleep mode which can take a very long time indeed. Snails thrive in moist weather which is moist and optimal for their sustenance of body slime without which they cannot survive. Some desert snails have slept to their death, just to give you an idea of how long they sleep.

So, how long does a snail sleep
So, how long does a snail sleep

Survival features of snails

  • The shell opening is covered with slime which block out air which can dry them out.
  • Snails are mostly nocturnal to avoid daytime heat and light which can burn them.
  • Snails are hermaphrodites which means they can reproduce without a mate.

Snail survival depends on how moist the environment is. Moisture is critical for their survival that is why you will mostly see them when it is moist. There sleep patterns are also in tandem with the weather or moisture conditions around them, going into long or short spells of sleep accordingly.

Fascinating facts about snails

There are so many interesting things about snails that you may not know about and that are sure to leave you surprised. After reading this, you will find that the question “How long does a snail sleep” to be the least interesting about this gastropod.

Snails belong to the Mollusk family which comprises over 200,000 species and together with slugs, they are referred to as gastropods.

  • Habitat

Snails are present in every one of the six continents which gives you an idea of how expansive and varied their habitat is and how the different types of snails have adapted to survive in the different environments they are in, with different climates, temperatures and other conditions. There are even desert snails, which by the way, still require optimal moisture to survive.

  • Feeding

What do snail eat? Well, mostly plants, at least the garden snail which most of us are familiar with and the only ones that most of us will ever come across. However, there are carnivorous and omnivorous snails just like us humans!

  • Shells

Snails are born with shells which happens to a very important part of their body and is an organ in the sense of growing along with them. When they hatch, the shell is thin and translucent and strengthens and grows as they get bigger and young snails instinctively eat their eggshells, the calcium which helps to stimulate the growth of the shell on their back.

  • Hibernation and Sleep

Snail hibernation and sleep go hand in hand and are mostly active when there is sufficient moisture in the environment to assure their wellbeing. Accordingly, they hibernate and sleep based on the prevailing weather conditions.

Snail hibernate and sleep based on the prevailing weather conditions
Snail hibernate and sleep based on the prevailing weather conditions

Averagely, snails sleep for two to three days followed by about thirty active hours unlike our 24-hour sleep and activity cycle. Not all snails will hibernate for three years- long periods of hibernation and sleep are only common with snails in extreme environments especially the hot desert, which will hibernate and sleep until it is favorable.

  • Estivation

So, how do they survive for so long in hibernation? How about the moisture which is so critical for their survival?

Well, snails go into something referred to as estivation which involves sealing themselves from outside conditions in a layer of mucous, after burrowing and curling themselves into their shells. This is the height of snail sleep comfort, like you sleeping on the best futon mattress!

Because they cannot drink water when they hibernate, estivation keeps them moist and prevents death.

  • Hermaphrodites

Snail do not have sex for reproduction because they are hermaphrodites- each one has both male and female sex organs. However, they only mate for egg laying purpose so that fertilized eggs are carried and laid by a healthier, stronger individual.

  • Sight no Hearing

Snails can see but do not have the ability to hear. In additions to sight, snails have other sensory features to help them feel and familiarize themselves with the environment.

  • Heat and Sunlight

Snails do not like and avoid sunlight because of the burning heat which is dangerous as far as their body moisture conservation is concerned. Seldom will you find snail active in hot sunny weather and that is why they are nocturnal creatures.

Snails do not like and avoid sunlight
Snails do not like and avoid sunlight
  • Microscopic to Giant Sizes

Snail species come in a variety of fascinating sizes from microscopic snails to giant sizes which can grow shells of up to 30 inches in some sea species.

  • Salt Kills

Salt kills snails almost instantly because it dries their body moisture. You may have noticed that people often use salt to kill snails in their gardens or backyards.

Conclusion

Snails are fascinating creatures with great survival abilities and features. With so many snails around the world, on land, sea, fresh water, and desert; the thousands of species of this mollusk family are cumulatively putting in a lot of sleep time. Can you imagine if human being had such long sleep hours?

Well, snails can sleep for up to 3 years at a time which is incredible and is achievable because they often go into hibernation. Considering that the average age of a snail is fifteen years, that is a long time.

Now you have a lot of facts about snail that you have never heard of before and even the answer to your question “How long does a snail sleep?”

14 Proven Stress Relief Management Activities

As much as we may not want to deal with stress, the hectic lifestyles we lead because of tight work schedules, school, and even a demanding home life leave us with no choice. Everywhere you turn, you will find people complaining of fatigue and stress. Accordingly, it now necessary to co-opt stress relief management activities in your daily life to effectively deal with stress.

Here are some activities that you can turn into habits to help you relax and reduce the tension caused by stress:

1. Breathing Exercises

Breathing exercises are a good option for dealing with stress, especially if you are looking for quick relief from a stressful situation. Deep breathing is the way to do it and it has many benefits for the body which includes mind relaxation to alleviate mental tension and acts as a muscle relaxer for physical tension relief.

Breathing exercises are a good option for dealing with stress
Breathing exercises are a good option for dealing with stress

2. Laughter and smiling

Laugh more and smile more to feel better and relieve stress. It can be very hard to do, especially if your day is not what you want it to be, however, laughter and smiles will make you a happier and positive person.

Watch a movie or TV show that makes you laugh- laughing for as short as ten minutes has far-reaching positive effects on your mental and emotional state. Smile more and in no time your surrounding will feel happier; humor and laughter are natural stress relievers.

3. Spend time with loved ones

There is no better way to beat stress other than to spend time with people you love and care about and who feel the same way about you. Spend time with your friends, children, spouse, partner etc. to keep you happy and to help you through the tough times.

4. Physical exercises

Engaging in physical exercises like running, jogging etc. is a good way of relieving stress. Regular exercise can do wonders to boost mood, elevate emotions and relax you mentally and physically. Physical exercises trigger the release of feel good hormones, endorphins, in the brain which leads to better mood and suppression of stress.

Additionally, exercise is a distraction from stressful situations and is an effective outlet for frustrations and tension. You get to sweat out stress and it also improves your general health.

5. Meditation

I am sure you have heard of the great relaxing benefits of meditation, which combines breathing and physical exercises for the ultimate mental and physical relaxation and stress relief.

Meditation combines breathing and physical exercises
Meditation combines breathing and physical exercises

Apart from deep breathing, meditation takes you to a sleep like state and helps build stress reliance over time. When meditating, you are forced to concentrate on the now, which prevents your mind from veering off to unhelpful thoughts and worries which overwork the brain and lead to stress.

6. Yoga

Yoga has not been practiced for over five thousand years for nothing- it is one of the best mind exercises for self-improvement that there is. Yoga is a convergence of various stress management techniques including breathing, imagery, meditation, and movement for both mental and physical stress relief.

7. Guided imagery

Guided imagery involved the active use of the conscious mind to control and guide thoughts and focus on relaxing images. It involves playing natural sounds or being in natural surroundings. This activity takes time to master.

8. Visualizations

Visualization is similar to guided imagery where you focus your mind to ‘see’ yourself in the place you want to be such as succeeding at a task, handling situations better etc. It is good for stress relief since it builds self-confidence and fends off second-guessing and unnecessary worries.

9. Sufficient sleep

Sleep is one of the most important things for good health and stress relief which is often overlooked in our endeavor to be more productive and successful. Insufficient quality sleep is a quick trigger of stress, in fact, you will have noticed that you are more irritable, grumpy and tired when you do not sleep well. Tyr and get the recommended 6 to 9 hours of sleep daily.

Sufficient sleep
Sufficient sleep

Read more:  10 Reasons Why You Feel Sleepy After Workouts

10. Sex

Sex is a great stress relief management activity because of the emotional, mental, and physical benefits derived from it- lower blood pressure, the release of feel-good hormones etc. Sex among adults in a committed relationship offers the best rewards for stress relief because of the compounded benefits of friendship and love derived from the relationship.

11. Music and Dancing

Music is a soother of the mind and a comforter of the soul. Listening to music that you love or soft relaxing music offers immeasurable stress relief and takes your mind away from worries. Music therapy is being used in the treatment of may health conditions and it can lower blood pressure and relax the body and mind. Dancing goes hand in hand with music, move around and gyrate to the music for the physical and the stress relieving effect it will cause.

12. Get organized

How about beating stress by simply getting organized and doing away with all the clutter in your life- both mental and physical. Have you ever realized that a dirty or disorganized environment heightens stress?

Disarray and chaos lead to more stress and saps a lot of your mental energy which can otherwise be used positively. Eliminate stress by keeping your room and house clean, shifting your mind from unnecessary thoughts of no value and you will soon feel better.

13. Get a pet

Pets can do wonders in terms of stress relief; their companionship, unlike human relationships is not so demanding which is good for stress relief. Playing with your dog or cat, or any other pets which you my have makes you feel good and appreciated and the positive and response you get from them is a mood booster. Pets love you unconditionally and will help distract your mind from stressful thoughts.

14. Cooking

If you did not know, cooking is a great activity for relieving stress, more so, if it is something you love doing. There is no better feeling than eating a meal you have put your effort in and seeing others enjoy it as well. It is a great distraction from a hectic day and the aromas wafting in the kitchen from the foods and spices are comforting and soothing.

Cooking is a great activity for relieving stress
Cooking is a great activity for relieving stress

Conclusion

We cannot possibly exhaust all the stress relief management activities because we are sure you also have your unique ways of dealing with stress. The benefits of stress management activities cannot be understated, add these activities to your daily routines and reap the benefits of a calmer, less tense, happier and even stress-free life.

We recommend doing what you love and will make you happy. Do not take up an activity if you do not like it because you will be piling up more stress! Try these 14 stress relief activities to find out which one works best for you.

More importantly, do not seat the small stuff. There is avoidable stress which does not have to bother you- learn to let go of things and as much as possible, approach difficult situations with a positive attitude.

Get more stress relief tips here:

10 reasons why you feel sleepy after workouts

10 Reasons Why You Feel Sleepy After Workouts

Most people feel sleepy and tired after a workout session when in fact, a workout should leave us energized and fit. Since most of us still have other things to do and will not go to bed right after a workout, we have compiled 10 reasons why you feel sleepy after workouts.

Some scientists think that cytokines secreted during workouts especially during prolonged intense workouts could be the trigger for sleepiness. This chemical- cytokine is the same one that makes you feel sleepy when you are nursing a cold.

This article aims to give you pointers to help you optimize energy so that you stay energized after a workout and for quick recovery after long exercises and training to help suppress the effects of sleepiness.

Feel sleepy after workouts
Feel sleepy after workouts

Reasons why you feel sleepy after workouts

The following are some of the reasons which could be contributing to you feeling sleepy after a workout:

1. Wrong exercise techniques

Many of us get exercise techniques wrong, especially when we are starting out, which is a common cause of sleepiness after a workout session. It is good to consult a trainer to know the right technique of going about your workout. Adopt the right posture and movements as you exercise.

Basic exercise techniques like poor breathing routines increase fatigue because of oxygen deficiency and high energy burnout.

2. Poor hydration

Lack of enough water strains muscles and cause lethargy after a workout. Hydrate before and after working out ensuring that you drink at least 1-2 liters daily. Drink enough water throughout the day every day, whether you have a workout session or not so that you stay hydrated. It is recommended that you drink at least half a liter of water for every hour you work out. Drink water 15 mins before workout.

3. Not eating the right food Protein snacks

The body requires additional energy and nutrients when you work out. Sleepiness after a workout could be an indication that you are not eating the right foods to help your body cope with the demands of the exercises.

A poor workout diet could mean a low energy diet which cannot cope with the intensity of the workout. The right carbohydrates are necessary and important for sustained energy during workouts. Protein snacks will also help to keep your energy up.

Workouts require a different diet from the one you were on before you began. Switch to complex carbohydrates and eat more protein, in addition to healthy fats, before and after working out.

4. Poor sleeping habits

Other than food, there is probably nothing more important for the health and wellbeing of someone who works out. Sufficient sleep is necessary for repair and rejuvenation of the mind and body and you may be sleepy after your workouts because you do not get enough sleep.

Sufficient sleep is necessary
Sufficient sleep is necessary

Sleep deprivation leads to fatigue which triggers feelings of sleepiness- sleep for the recommended duration of between 6-8 hours on the best mattress for comfort and to re-energize.

See also: Why You are Experiencing Headaches from Lack of Sleep

5. Inadequate rest between workouts

Apart from sleep, you need periods of rest after working out. Give your muscles time to rest and repair before your next work out. You need to take breaks in between your workouts, a day or two so that your body is not overworked and left vulnerable to more problems other than sleepiness.

6. Low fitness levels

If you are not optimally fit, it is very easy for your body to get tired and for you to feel sleepy after a workout. Cardiovascular fitness plays a key role in stamina for sustained optimum energy levels, that is why people who begin exercising feel these effects more.

To go around fitness issues, you need to engage in a healthy and gradual workout routine, starting with low-intensity and medium workouts as you increase intensity levels. This way you improve your fitness and combat sleepiness.

7. Inappropriate workout routine

You are probably falling asleep after your workouts because you are over-exerting your body and it is not used to the workout routine you are taking it through. This is especially the case with beginners who without the experience and knowledge jump into high-intensity workouts without weaning their system into it. Start with low-intensity exercise s as you gradually scale up to more intense workouts.

8. Not consuming enough meals

Workouts require a certain quantity of food intake for the continued sustenance of energy and for optimal nourishment. Without consuming enough meals, you are exposing yourself to exhaustion and inevitably feelings of sleepiness after working out.

It is recommended that one should eat small meals spread out during the day, up to 6 such meals per day for those who engage in intense workouts. More meals ensure that you have a regular bodybuilding proteins and nutrients for energy to keep you active and alert. Healthy organic meals are the best source of nutrients and energy.

9. Excessive exercise or training

You are probably falling asleep after your workouts because you are over-exercising, which means that you will feel more tired and fatigued. Do not do too much, do enough and increase intensity and length over time as commensurate with your stamina and strength.

Excessive exercise or training
Excessive exercise or training

10. Warm-ups

Every workout session must be preceded by a warm-up session which is effective enough to relax and prepare the muscles for the main exercises. Warm-ups heat muscles in readiness for the stress of the main workout and ultimately prepares and helps the body to cope with sleepiness and fatigue after a workout.

Conclusion

The main point here is that you should do things the right way so that you stay healthy even as you work out. You now know that feeling sleepy after workouts is not unique to you and that there are things you can adapt to keep you from sleeping after your gym sessions.

These 10 reasons why you feel sleepy after workouts give you insights and knowledge on how to go about exercising and training the right way. The best advice is to talk to a trainer before you begin working out for guidance on how to get things right.

Your goals and targets should also be clear and should match the workout sessions you want- for instance, there is no need for engaging in very intense workouts when all you want is to keep fit. There are very effective low-intensity exercises which will keep you fit without overworking your body.

Why You are Experiencing Headaches from Lack of Sleep

Have you ever experienced headaches in the morning when you wake up?

Well, like many other people who do not sleep well, you may be experiencing headaches from lack of sleep. Headaches due to insufficient or disrupted sleep, which is sometimes referred to as tension headaches, can linger for an hour to several hours.

This is another reason for us to underscore the importance of a good night’s sleep, which we all know from childhood but because of the demands of modern life, mostly professional, we tend to overlook it and relegate sleep to the back burner in pursuit of career success. A good night’s sleep is not only essential for general health and wellbeing but it is also important for repairing and rejuvenating the body naturally as well as boosting immunity.

The importance of a good night’s sleep
The importance of a good night’s sleep

The problem of sleep and headaches is not only about the sufficiency of sleep but also about the whole sleep experience and includes sleep patterns such the sleep schedule, the length of sleep, the sleep environment and the consistency.

Why do we have a headache from lack of sleep?

The body requires a certain minimum level of quality sleep within a certain period of time daily, therefore, a deficiency in this requirement will lead to headaches. Far less sleep leads to secretion of low levels of natural painkillers.

Many studies have proved the link between sleep deprivation and headaches. What is more telling, even small disruptions during sleep can cause these regular headaches and even migraines for others.

In a study about pain conducted by researchers at Missouri State University, and led by Paul L. Durham, PhD test rats deprived of REM sleep experienced changes in production of key proteins responsible for suppressing and triggering pain. It showed that sleep-deprived rats secreted high levels of nervous system activating proteins and low levels of proteins to reverse it. His conclusion was that stressful situations like sleep deprivation can lead to high secretion of nervous system arousing proteins which trigger pain- that is how the headaches arise.

A study of people who suffer from migraines found that half attributed their headaches to sleep disturbances while those who averaged only 6 hours of sleep per night experienced more frequent and severe headaches as compared to those who slept longer.

Generally, headaches are also linked to sleep disorders which are often the cause of sleep disruptions and thus lack of sleep. Sleep disorders like circadian rhythm disorder, insomnia and sleep apnea are common with people who are diagnosed with frequent or morning headaches.

Headaches are also linked to sleep disorders
Headaches are also linked to sleep disorders

Additionally, people with headaches also have a hard time sleeping which makes it even difficult to manage the headaches. Therefore, several nights of insufficient sleep leads to more headaches and pain.

Sleep disruption is the leading cause of headaches and migraines with about 12% of Americans experiencing migraines and headaches as a result of lack of sleep.

Read more:  14 Proven Stress Relief Management Activities

What to do to avoid morning headaches

It is important that everyone gets enough sleep, especially those who are already dealing with headaches as a result of insufficient sleep. Setting a regular sleep routine and sticking to it is very important to combat these headaches- sleep at the same time and wake up at the same time daily.

Further, for those who have been diagnosed with sleep disorders, it is important to properly manage and treat these conditions so that your sleep is not disrupted and to enable you to achieve the optimum length and depth of sleep.

Here are some sleeping disorders which can disrupt your sleep and cause you headaches:

  • Insomnia- Refers to lack of sleep due to the inability to fall asleep or stay asleep.
  • Obstructive sleep apnea- Interference with breathing and oxygen intake due to abnormal snoring or heavy breathing while sleeping. This usually leads to oxygen deficiency in the brain while sleeping.
  • Sleep bruxism- The grinding and clenching of teeth during sleep and is linked to stress and triggers headaches.
  • Restless leg syndrome- Characterized by intense pin and needle sensation while sleeping with the urge to move them for relief.
  • Circadian rhythm disorder- This is where the bodies internal clock is disrupted thus causing sleep disruptions. This is common when traveling to different time zones.

Do the following for sufficient sleep and to avoid headaches:

Make your sleep environment conducive to sleep

Make your sleep environment conducive to sleep
Make your sleep environment conducive to sleep

Ensure that your bedroom is well organized for sleep. Your bedroom should be cool- not hot nor cold. At bedtime, ensure that you block of loud noises for maximum quiet, ensure that all light is blocked out, and keep the place neatly arranged and clean. Visual distractions and clutter are a common cause of anxiety and stress which will disrupt sleep.

Use comfortable bedding and the right mattress

Use a good mattress which is not too hard nor too soft to support your weight for comfort while sleeping. Use well ventilated and warm bedding as well as a pillow for maximum comfort. The best mattress should be well ventilated and cooling to support your weight evenly and relieve pressure points.

Have a consistent sleep schedule

Predictability and consistency are important for good quality sleep. Ensure that you sleep for the recommended sleep duration of between 6 to 9 hours consistently to reduce or eliminate the headaches.

Keep away from drinks and stimulants around bedtime

There are stimulants which you must avoid at least 3 to 4 hours before you go to bed. Beverages with caffeine, alcohol, and nicotine have been proven to interfere with sleep and in some cases lead to a total lack of sleep which is a risk factor for headaches.

Drinks close to bedtime also lead to night trips to the toiles which disrupts sleep. Drink enough water throughout the day and cut intake 2 hours to bed so that you do not have to wake up.

Conclusion

If you have been experiencing abnormal headaches in the morning after waking up or during the day, and they are regular or persistent, the first step is to visit a doctor for an examination and diagnosis to pin down the exact cause of the problem.

If you are found to be suffering from headaches from lack of sleep, you will need to adopt the tips suggested in this article in addition to any other treatment that is recommended by a physician. The secret to good quality sleep is simply the right duration of sleep and keeping consistent with your sleep schedule.

Modifying your sleep habits wholesomely from the sleeping environment to the time you sleep is the way to go. Get more insights here: