5 Things that May be Keeping You Awake (and how to address them)

When you’re lying awake at night, tossing and turning, all you can think is, “Why can’t I just fall asleep already?” While some sleep issues need specific treatments, sometimes the remedy is a simple routine change. Explore these five common sleep hindrances to see if you can improve your sleep quality with an adjustment to your daily routine.

1. Sleep Temperature

Problem: Finding a comfortable bedroom temperature is challenging and can have a huge impact on your sleep quality. Sleeping too warm, especially, can cause restlessness, dehydration, and interruption of important sleep phases.

Potential solutions: If you find yourself sleeping too warm at night, consider cooling off your bedroom by opening a window or using a fan, and swap out your bedding for more breathable or thermoregulating materials. You may also want to adjust your evening routine, as some activities, such as eating or exercising too close to bedtime, can increase body temperature.

2. Diet

Problem: Both the types of foods and beverages you consume and the time at which you consume them can have an impact. Examples are eating sugary or fatty foods, drinking alcohol or caffeine, and eating within two hours of sleep can all negatively affect your sleep routine.

Potential solutions: Ensure you’re eating a balanced diet. A diet that’s too high in saturated fats can cause less restorative sleep, but one that doesn’t have enough can also be a problem. Getting the fiber, protein, and other nutrients your body needs is just as important for quality sleep as avoiding foods that are unhealthy.

You should also be aware of when you eat, and, when possible, stick to a routine. Here’s a general guideline to the time you should allow between eating or drinking certain foods before bed:

• Caffeine: 8 hours
• Alcohol: 6 hours
• Large meals: 4 hours
• Other food: 2 hours

3. Stress

Problem: Stress and anxiety can cause the heart and mind to race, making it more difficult to sleep. Losing sleep can lead to additional stress, worsening the cycle of exhaustion.

Potential solutions: Meditation and mindful breathing can help calm down both body and brain. Taking slow, deep breaths and practicing the 4-7-8 breathing exercise help calm nerves. Establishing a relaxing routine before bed and practicing self-care, including a healthy diet and regular exercise, can also help.

4. Uncomfortable Bedding

Problem: Bedding that’s uncomfortable, not supportive, too warm, or that doesn’t fit your mattress correctly can make it difficult to fall asleep and can interrupt important sleep cycles.

Potential solutions: Using all-natural, hypoallergenic bedding is a great way to ensure comfort, while providing natural benefits such as breathability and thermoregulation. Ensure your pillow and mattress are supportive and keep your body aligned. Invest in sheets that stay in place and don’t slip off the mattress.

5. Aging

Problem: Your sleep quality and routine often change as you age, with sleep cycle lengths decreasing, causing overall sleep to be lighter and shorter. Medications, illnesses, pain, and common disorders all impact our sleep more as we age.

Potential solutions: It’s more important than ever to follow healthy sleep habits as we age. Along with the tips listed above, it’s also important to:

• Keep a regular sleep schedule, going to bed and waking up at a similar time every day.
• Incorporate a bedtime routine an hour or more before planning to fall asleep that keeps you relaxed and calm.
• Continue to get regular exercise each day.
• Keep a sleep diary to help identify problems.

Sources

1. “How to Sleep in Times of Stress.” Dartmouth Health. dartmouth-health.org/articles/how-sleep-times-stress
2. “Insomnia.” National Health Service. nhs.uk/conditions/insomnia/
3. “Is it Bad to Eat Before Bed?” Sleep Foundation. sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed
4. “Nutrition and Sleep.” Sleep Foundation. sleepfoundation.org/nutrition
5. “Sleep and Older Adults.” National Institute on Aging. nia.nih.gov/health/sleep/sleep-and-older-adults
6. “Sleep Problems – Tips and Self-Help.” Health Service Executive. hse.ie/mental-health/issues/sleep-problems/
7. “Stress and Sleep.” American Psychological Association. apa.org/news/press/releases/stress/2013/sleep

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