It’s no secret: many of us don’t get enough sleep. Between a demanding work schedule, longer and longer commutes, and family responsibilities, it’s no wonder most of us don’t get the standard recommended eight hours of sleep. And there’s nothing more frustrating than not being able to sleep, no matter how much you know you need it.
If you’re having trouble sleeping, here are Ten Things that might be keeping you up…
Smoking before bed
Nicotine is a stimulant that can keep you up past your bedtime. It can affect your sleeping patterns up to six hours before bedtime.
For better sleep, avoid smoking in the late afternoon and early evening. Even better yet take this opportunity to Quit Smoking altogether!
Consuming too much caffeine
Drinking coffee, tea, and other caffeinated drinks can keep you from falling asleep and they can also cause you to wake up during the night.
If you’re having trouble sleeping, try to limit your caffeine intake after noon. Aim for caffeine-free drinks to ward off cravings during the evening.
Drinking liquids before bed
This might be a no-brainer, but it’s a very common cause of not sleeping well. Try to avoid drinking too much of anything right before bed.
This way, you won’t wake up in the night with the urge to go to the bathroom.
Eating the wrong foods
Some foods can stimulate your body and keep you from falling asleep quickly. Eat too close to bedtime, and you could also disrupt your sleep. Try for earlier suppers and light snacks before bedtime.
Avoid heavy, sugary meals and late dinners. Cutting down on Spicy foods will also help you sleep better at night.
Sleeping on the wrong mattress
Your trusty old mattress may be keeping you up at night. Back pain is often at the root of insomnia, and it’s caused by an uncomfortable mattress.
The “perfect mattress” varies from person to person. However, some want firm support, others like softness, and many people’s preferences fall somewhere in between.
While no two people sleep the same way, metal spring mattresses tend to be the least comfortable in general. Memory foam and mattresses with adjustable firmness are often the best choice for those who have trouble sleeping.
Zinus beds and memory foam mattresses have an amazing reputation on Amazon. They very often go on sale and qualify for Amazon 2-Day Shipping.
Keeping an irregular schedule
If you go to bed at a different time every night, your body’s sleep cycle may be disrupted. If you’re having trouble sleeping, try going to bed at the same time every night for a week if possible. You may find that after you get into a routine, you’ll have an easier time falling asleep.
Too much noise in the room
You can always make a snoring spouse sleep on the couch. But if you live in a noisy neighborhood, you may be stuck with a less-than-tranquil bedroom. If noise from next door, a nearby train, traffic, or other noise distractions are keeping you awake, consider buying earplugs. You can get them at any drugstore, and they do make a difference.
Using uncomfortable sheets
Your bed sheets can make a big difference in your bed’s comfort level. Scratchy, uncomfortable sheets can keep you up at night while satin bedding is soft, cool and comfortable. When shopping for bed sheets, look for the highest thread count you can afford. Thread counts usually range from 180 to 1000—the higher the thread count, the softer the sheet.
Sheets made from Bamboo Viscose might be your best option for a comfortable night’s sleep. They keep you cool in the summer and warm in the winter. Bamboo sheets are also more breathable than cotton and can be soft as silk. Read more about the difference between Bamboo Sheets and Cotton Sheets.
Staying awake in bed
Let’s face it: some of us are worriers. No matter whether you’ve just been given a diamond engagement ring and are now planning your wedding, or if you’ve got more mundane things to think about, we’re all capable of keeping ourselves up with our own thoughts.
If you spend a lot of time lying awake in bed, you may start to subconsciously associate your bed with wakefulness. To combat this, make a commitment to lie in bed only when you’re feeling sleepy. If you’re not, get out of bed and read, watch television, or do something else relaxing until you feel tired.
Exercising close to bedtime
Exercise is supposed to be a healthy activity. But if you do it too late in the evening, it may disrupt your sleep. Exercise gets our blood pumping and our adrenaline flowing – a condition that can last even when we’ve run our last lap or done our last crunch.
It can be difficult to get to sleep after a strenuous exercise session, no matter how tired you feel. If this sounds like you, try exercising in the morning. Studies have shown that rigorous early-morning exercise can help people have a sound sleep later on.
Without a good night’s sleep, you won’t have the energy you need to meet the demands of life during the day. Millions of people don’t get enough sleep – but you don’t have to be one of them. Follow these tips, and talk to a doctor if sleep problems persist. Hopefully, you’ll be back on a regular sleep schedule in no time.