Does your nightly routine cause you to do the toss-and-turn samba throughout the night? While one night of poor sleep can usually be soothed with a little RnR and copious amounts of caffeine, chronic insomnia can do more to your body than just making you tired throughout the day. Sometimes larger issues including stress, illness, menopause, and medications triggering your inability to fall asleep, or it might be as simple as one of these every day habits.
Pulling all Nighters
You’ve likely heard time and time again the importance of going to bed and getting up at the same time every day to not only optimise your sleep, but prepare you for a long day. It’s advice that business professionals often ignore, with the stress of their jobs forcing them to burn the midnight oil until every last pitch deck, or report is finished. Most believe they can compensate later by catching up on Z’s during the weekend, however this results in oversleeping, causing you to be even more exhausted by the Monday morning. Experts – meaning your doctor and those TV specialists – maintain that it’s critical to keep a target bed time in mind, even if it’s one in the morning. Not doing this is similar to flying from the west coast for the weekend and then flying back to the east coast for the week – you’re essentially living with constant jet-lag.
Checking Your Emails and Social Media in Bed
Do you take you screens into the bedroom? Catch up on the latest Game of Thrones on your laptop in bed? Then finish off by scrolling through the nonsensical Facebook newsfeed before you switch off your lights? You might think that this is a great way to relax, however all these artificial lights are fooling your brain into thinking that it’s still the middle of the day. The Lighting Research Centre performed a series of tests confirming that the UV light imbedded in your smart devices has the ability to decrease your melatonin by at least twenty percent. Considering melatonin is important for regulating your body’s’ natural sleep cycle, a decreased rate means it’s harder for brain to perform its unwinding process. Subsequently, you are wired right up until the very moment you decide it’s time to hit the hay.
Having Big Dinners
Consuming large meals takes hours late at night takes hours to digest, making it harder to fall asleep. While it’s tempting to tuck into that creamy bowl of spaghetti, turn your main meal into lunch time and try to have fewer than 500 calories at night. If you also suffer from indigestion issues, it’s wise to skip spicy, processed and MSG ridden food, which will help curb heartburn, overly vivid dreams, and indigestion.
Working out too Close to Bed Time
While regular workouts can help you sleep better, exercising within a few hours of going to sleep can actually mess with the unwinding process. Opt for morning, afternoon or at least three hours before you head to bed.
Sleeping on an Old Mattress
Have you been snoozing on the same lumpy foam for more than a decade? The reason for your poor sleep and grogginess in the morning could all come down to a bad mattress. A good mattress should last you up to ten years, while a cheap one should be replaced every five years. If you’re unsure of the best types for your frame, head to a Latex Mattresses store or check out the website http://www.latexmattress.com.au/ for the right bedding for you.
Do you have any tips for a better night’s sleep? Let us know in the comments below.