Most of us struggle with sleepless nights from time to time. The odd toilet trip or late night is perfectly normal. Changes to your routine, early starts and late nights can all affect your sleep cycle, and it will usually calm down on its own. But, sometimes you need to understand why you are struggling to sleep before you can get some peace again. Here are some things to ask yourself.
Is the Temperature Right?
It’s such a simple thing, but is your room too hot or too cold? Are you waking up uncomfortable and finding it hard to get back to sleep? Change your thermostat, add or remove bedding and find other ways to control the temperature of your bed.
Is Your Bed Comfortable?
You might have heard that you need to change your mattress every eight years. This is a general rule of thumb, but it’s not gospel, and it really does depend on the quality of your mattress in the first place. If it feels lumpy of flat, if there are noticeable sags or you can feel springs pushing through, even if your mattress is far younger, it might be time for a change. A memory foam square mattress can be an excellent choice, especially if you struggle with back, hip or shoulder pain.
But, it’s not just your mattress that contributes to your comfort. Your bedding should be soft and clean and your pillows supportive.
Do You Have Aches and Pains?
Aches and pains can be the result of an old, uncomfortable mattress. But they aren’t always. You might be struggling to sleep because of aches from exercise or extended time on your feet, in which case a hot bath before bed and time with your legs elevated might help. If you ache without apparent reason, see your GP for help.
How is Your Diet?
You probably know that drinking too much caffeine before bed can hinder your ability to get to sleep. But, your diet might be affecting too. Too much sugar before bed can keep you awake, and eating a large meal in the few hours before going to bed can mean that your digestive system is still working hard and not ready to rest. Eat a healthy and balanced diet and try to stop eating for a few hours before you go to bed.
Are You Exercising?
Many of us go to bed, mentally exhausted. Our minds are tired and ready for the day to end. But our bodies aren’t. If you’ve sat working on a computer all day, your mind might be ready for a rest, but your body might still be filled with energy. Try to get at least 30 minutes of exercise, even if it is just a walk, and you might sleep much better.
Are You Worried or Stressed Out?
Stress is a common cause of restless nights. Are you worried or stressed out about anything? Try to find ways to relax before getting in bed. Many people find that reading before bed helps them to unwind more than watching TV. A milky drink and a hot bath might also help.
Do You Have Any Other Concerns?
Is a lack of sleep your only symptom? Or are there other things that you are worried about? In some cases, sleepless nights are a symptom of another condition, so if you are concerned about anything, see your doctor for advice.
Nb. Collaborative post.