Are you struggling to sleep?
Is getting a good nights sleep something you only dream about and is it a mammoth effort trying to drag yourself out of bed in the morning? Maybe you are waking up in the middle of the night and can't get back to sleep or struggle to fall to sleep in the first place. Either way, it is not much fun and can impact your health and quality of life in a big way. Below are a few things that could be affecting your sleep.
Too much to worry about
Are suffering from anxiety and too much stress in your life? This can play havoc with your sleep. You may be waking up in a sweat with a racing heart or find you can't sleep as your mind is too full with worries and you are unable to wind down. If this sounds familiar then you could try meditation before bed to calm your mind down and help you relax. If you have a lot of things to do the following day try writing them on a 'to-do' list to get them out of your head. Also leave some paper next to your bed to jot anything down that springs to mind in the middle of the night to get it out of your mind.
Exercising at the wrong time
If you undertake strenuous exercise or high intensity workouts late in the evening then this could be impacting your sleep. It can take around five hours for your body temperature, metabolism, stress and cortisol levels to return to normal so try to avoid vigorous workouts a couple of hours before bed. Instead opt for gentle Yoga or Qigong stretches before bed to induce relaxation.
Eating large meals late at night
If you are eating your main meal late in the evening it will impact your sleep. Eating a large meal before bed can stop you falling asleep easily. Also your sleep will be disturbed as your body is trying to digest the food, so avoid eating too much heavy food before going to bed if you can.
Blood sugar
This could be another reason why you are waking up as your blood sugar has dropped and your body thinks it is hungry. Try slow-burning food as part of your evening meal to keep the hunger at bay and avoid overloading your system with sugar and carbs.
Too much Caffeine
Try to avoid caffeinated drinks at least six hours before you go to bed. Caffeine is a diuretic and will disrupt your sleep as you find you need to get up for a pee in the middle of the night! Also too much caffeine can also overstimulate your mind so you can have trouble winding down before bed.
Too much alcohol
Although you may find you fall to sleep quicker, alcohol will cause you to have a disrupted nights sleeps. It increases inflammation, dehydration and the risk of cardiac arrhythmia (erratic heartbeat), leading to tiredness the following day so avoid excess. Also avoid drinking at least 2 hours before bed so it has chance to get out of your system.
A noisy environment
If you live in a noisy area you will obviously find it difficult to fall asleep, or maybe it is the early morning dawn chorus of the birds or a partner snoring disturbing you! Either way you may find earplugs beneficial if you can't close the noise out by shutting the window (difficult with a snoring partner!)
Inconsistent bed time
If you find you are heading for bed at different times this can affect your sleep. Try and stick to a regular sleep pattern. This will allow your circadian rhythm to help you drift off at night and wake-up naturally in the morning. You could also try relaxing essential oils such as lavender in a diffuser to help you feel more relaxed and sleepy if you find you are not ready for sleep at the usual time.
Too much tech!
Keep your bedroom technology free. If you are using iPads or mobiles or even watching tv late at night it prevents your brain from switching off which will stop you from falling asleep easily. Also the blue light given off from these devices can affect your melatonin levels (sleep hormone). Try reading instead and dim the lights too!
These are just a few of the things which could be causing you to struggle with your sleep.
If you would like the ultimate 16 page Sleep Guide to help you get the best nights sleep possible then please grab your free guide below!
In warmth
Sharon K
Holistic Health and Wellness Coach
Reiki Master/Teacher
Disclaimer
Produced for general information purposes only and not intended to replace medical advice