If you’re waking up or feel restless during the night, or the sound of your alarm in the morning fills you with dread because you’re too tired to make the most of the day ahead- you’re not getting a good enough night’s sleep.
Here’s the top 10 reasons why you’re struggling to slip in to a peaceful slumber, and what you can do about it.
1. You’re hungry.
Especially if you’re trying to lose weight, you may go to bed without feeling fully satisfied. Hunger pangs can disrupt your sleep so it’s important to eat enough during the day. If you’re counting calories, save enough for an evening snack so you’re going to bed full. Try to avoid carbohydrates and fat, instead, go for a protein filled snack like a hard boiled egg or some nuts.
2. There’s too much light.
If there’s light coming from your alarm clock, the street lights outside, or any other electronic devices, it can affect your slumber. Make sure you have good black-out curtains to stop any outside light from creeping in and switch off any electronic devices- better yet, remove them from the room. Try a more traditional alarm clock rather than a digital one and keep your bedroom as dark as possible by keeping the door shut or turning off the hallway light when it’s time to get in to bed.
3. Noise disturbance.
Whether it’s noise from outside, your neighbours moving around, or your cat in the next room, any sporadic noise during the night can have an impact on your sleep. Try falling asleep with a constant sound like white noise to help drown out any noise that’s out of your control.
4. Sharing the bed with pets.
However much you love your pet pooch, having them in the bed with you is detrimental to your sleep. If you want them close by, get them their own bed and put it next to yours, that way, you get the space you need and won’t be woken up during the night by them.
5. Your bedroom is too hot or too cold.
Scientific studies have shown that the optimum temperature for a restful night’s sleep is between 18 and 21 degrees. If your room is too cold you will find it difficult to drift off to sleep, and if it’s too warm, you will overheat and find yourself waking during the night feeling dehydrated.
6. You’re thinking too much.
Stress and over-thinking can stop you from relaxing at bed time. If you have something on your mind, write it down during the day and set aside some time to come up with solutions. Try meditation or deep breathing exercises, or get yourself a colouring book to calm yourself down before going to bed.
7. Your other half is a snorer.
The loudest snorers make as much noise as a blender, making it pretty difficult to get a peaceful night’s rest. If your partner is a noisy sleeper, try asking them to sleep on their side rather than their back to reduce the likelihood of snoring. If that fails, invest in some decent ear plugs- they will also help with the other noise disturbance already mentioned.
8. You sleep in at the weekend.
After a long week at work you probably feel like you need a long lie-in at the weekend, but waking at different times each morning will disrupt your body clock, leading to hormone changes that make us eat more and feel more tired. Get yourself in to a routine of going to bed and rising at the same time every day. If you feel like you need more sleep at the weekend, opt for a short nap (no more than 30 mins) in the afternoon rather than a lie-in in the morning.
9. Your bedroom is messy.
A cluttered bedroom makes for a cluttered mind. If you have paperwork in there, move it out of sight or to another room so you only associate your bedroom with sleep- not work. Choose a cool colour scheme such as blues or greens and avoid reds and purples as they promote socialisation and alertness. Keep your bedroom as clean and tidy as possible to create a relaxing environment that helps you get a peaceful rest.
10. Your mattress isn’t right for you.
If your mattress is over 8 years old, you’re not getting the comfortable night’s sleep you used to. Likewise, if your partner finds the mattress comfortable but you don’t, you’re sacrificing your sleep for theirs. Finding the right mattress can be a difficult task, but it doesn't have to be. At Tweak, we understand that everybody has their own preferences when it comes to comfort, that’s why we created the ultimate no compromise solution for couples, so that both of you can get the good night’s sleep you deserve. Tweak is a dual comfort mattress, allowing both of you to select your preferred level of comfort for your side of the bed. You can find out more about the Tweak mattress here.