Are These The Reasons Why You're Not Sleeping Very Well?

 

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We've all been there! 

Lying in bed at 2 in the morning wide-eyed and frustrated, wondering if we will ever get to sleep.

In the knowledge that we have work the next day or a family to look after, we can start to panic and fret when we struggle to get the shut-eye we need. This can inhibit our sleep further. 

We're sure you can relate to this, especially if any of the following are true to you. These are all reasons why our sleep can be affected, so keep reading and follow our suggestions if you discover the answer to your late, restless nights. 

#1: You are going to bed stressed

We can experience all kinds of stresses throughout the day but it's how we respond to them that matters. One solution is to counter them head-on and eliminate the stressors at their source. It might be a troublesome colleague at work, for example, who may cause us less stress if we challenge them on their behavior. Another solution is to find ways to relax our bodies and mind to shake off the physical and mental effects that our stressors can cause us. This is something we should definitely do before going to bed, as our sleep can be affected if we find ourselves lying awake at night fraught with the day's worries. 

If you're going to bed stressed, there are a number of things you could do. For one, you could distract your mind by reading a book or by talking to a friend or family member. Alternatively, you could write your stresses down in a journal, as the act of getting them out of your head and onto paper can be a useful way of clearing your mind. And another option is sleep meditation, as there are techniques you can learn to clear your head and re-center your scattered senses. Openfit has discussed some of these on their website, so read the following guide to learn more about sleep meditation from Openfit.

#2: You are using gadgets in bed

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You have probably heard that screen time is bad for you before bedtime, as the light from the screens you use can inhibit your ability to sleep. For this reason, you should avoid using your phone or tablet in bed, no matter how desperate you are to see the latest posts from your friends on Facebook. You should resist the urge to binge-watch Netflix on your smart device too, and you should also forget about watching TV from the comfort of your bed. 

The light from your screens isn't the only contributing factor to a lack of sleep. You might read a social media post that causes you to feel stress, and the same can apply to any videos you watch. When these stresses then play on your mind, you will obviously struggle to retain a more peaceful mindset.

So, if you're relating to this, do something else with your time before your head hits the pillow. Engage in a little exercise, read a book or magazine, write into your journal, or lie back on your pillow while listening to relaxing music. These are all things that can lull you into a tired state so rely on these activities instead of your small or large screens. 

#3: Your kids are keeping you awake

It might be that you're doing nothing to inhibit your sleeping pattern. The problem might lie with your children if they are struggling to get to sleep themselves. They might keep you awake by calling out to you at night. Or they might wake you with the noise of their phones, video games, or other items they have in their bedrooms. Not only will their interruptions give you cause to stay awake, but the guilt you feel if you start to lose your cool with them might also interfere with your sleep.

There are a number of ways to deal with this issue, as you can see with this infographic on improving sleep in children and teens. From establishing a bedtime routine to ensuring they are tired before going to bed, you can do much to help them and yourself get to sleep at night. 

#4: You're eating and drinking too much before bedtime

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Many of us are guilty of one last cup of coffee before bed, and some of us like to indulge in something to eat too. But here's the thing. If you do drink coffee or any other kind of caffeine stimulant, you will energize your body and mind at the worst possible time. You will also struggle to sleep because of your full bladder, no matter what you decide to drink before going to bed. 

Going to bed on a full stomach can also make it harder for you to sleep. This is partly because of the weight of the food in your belly and partly because of the heartburn it might cause. It is wise to cease all eating and drinking at least an hour before bedtime to give your body time to filter it through your system.

If you do get hungry or thirsty, you should eat and drink something to ensure you're not lying awake because of hunger pangs or feelings of dehydration. However, be careful what you consume. Drink a glass of water if you're feeling thirsty, and consider a banana or a bowl of low-sugar cereal if you need something to eat. For other ideas, this guide on the best and worst foods to eat before sleep will tell you all you need to know. 

#5: You need to see a doctor

Certain health problems can disrupt your quality of sleep so you should be alert to some of these. These can be conditions that you already know you experience, such as depression, asthma, and heartburn. However, it might also be that some conditions haven't yet been diagnosed, which is why a visit to your doctor is vital. 

Diabetes, for example, can cause you to wake up at night with the urge to use the toilet. Kidney disease can lead to insomnia and restless leg syndrome. And an overactive thyroid gland can cause you to experience night sweats, as well as giving you cause to nap too much during the day. You can find out more about these and other health conditions here. Not only will you receive better peace of mind if you visit the doctor (and consequently reduce your late-night stresses), but you will also get the help you need to manage any sleep-disrupting health conditions. 

#6: Your partner's snoring is keeping you awake

Other than pushing your partner out of bed, there are other things you can try if your partner's snoring is keeping you awake at night. For one, you could wear earplugs to drown out the aggravating noise. You could also sleep in a different room, or encourage him (or her) to sleep elsewhere in the house. You might also need to drag your partner to your doctor's office, as they might have the condition known as obstructive sleep apnea that can cause them to snore when they're sleeping. 

Snoring and a lack of sleep can both cause tension within a relationship so it is something that should be taken seriously. There is some useful advice in this article on sleeping with someone who snores, so have a read and take the appropriate steps to alleviate this noisy problem.

#7: Your bedroom is not conducive to a good night's sleep

Perhaps it's the clutter in your bedroom that is distracting you as you try to sleep. Or it might be that your bed is uncomfortable, be that because of the lumps and bumps in your mattress, or because of the feel of your blankets. Your bedroom might also be too hot or cold.

These are just some of the reasons why your bedroom might not be conducive to a good night's sleep, so it's important to take steps to deal with any issue. Where clutter is concerned, you might want to spend time tidying up before going to bed. You might want to invest in new bedroom storage too. It might also be time to invest in a new mattress or bedding if your bed is uncomfortable so look for advice online for the best products for your particular needs. And these tips on regulating your body temperature might be useful if you're too hot or cold at night. 

By taking some of these steps, you should improve the quality of your sleep. But look online for other ideas, as there could be further issues within your bedroom that are causing you to lie awake at night. We are thinking of bed bugs, for example, or excessive noise that is coming from outside, and not from your partner or children. 

Finally

Sleep is essential for better health, renewed energy, and for helping you maintain your natural beauty. So, if you have related to anything we have listed here, follow the suggestions given, and commit to further research to counter your particular sleep-disrupting problem.