If you’re one of the millions of people who feel like they’re not getting their proper nights’ sleep, it can be one of the most frustrating things in the world.
Lying there all night staring at the ceiling is no good for anybody, and it make you feel like you’re the only person in the world who’s still awake.
Some folks have the occasional sleepless night that can hit them hard, while others flat out have insomnia. Both can be equally tough for people experiencing them
See, without a proper amount of sleep, your body begins to shut down. You can start to get symptoms like appetite loss and even hallucinations.
So if your sleep patterns aren’t great, the time to change is definitely now! See if these 10 things are the reasons behind your poor sleeping habits, and you could be sleeping better straight away!
1. Going to sleep too early
Hey, an early night is the solution to all life’s problems, right? Well not necessarily. Apparently, 90% of people who say they suffer from insomnia experience this problem because they actually go to bed too early!
Instead of going to bed and lying there getting no sleep, getting more and more frustrated and finding it harder to relax, try a different tact. If you enter a period of ‘winding down’, and then go to bed a little later than usual feeling both sleepy and relaxed, you could sleep far better!
2. No quiet time before bed
It’s important to designate a certain amount of time at the end of the day, dedicated to winding down or getting ready for bed.
Try setting aside an hour, where the first 20 minutes you can take care of anything you need to do before bed, the next 20 minutes can be for hygiene, then just before bed try doing something relaxing like reading, or writing in a journal or diary.
3. You go to bed at a different time at the weekend
We all like to burn the candle at both ends, and when you haven’t got to be up for work in the morning, it’s definitely tempting to have a late one.
But really you’re asking your body to do something it doesn’t want to do! Your internal body clock has to be ‘set’, and going to bed at different times on different days will only confuse it. This can definitely mess with your sleeping habits, so try to keep a consistent bedtime throughout the week.
4. Watching the Clock
Is there anything more annoying that your alarm clock staring you in the face when you can’t sleep? The hour gets later and later, you’re getting less and less time to rest, and you’re going to get up more and more tired.
Well get rid of that stupid thing! This is probably one of the worst things you can do in the middle of the night! Why not face your clock away from you? Then if you do wake up in the middle of the night, you won’t be able to automatically see the time, and calculate the sleep you’re missing out on!
5. Drinking too much caffeine
It sounds pretty obvious, and all of us know that a cup of coffee right before bed will definitely keep us awake. But many of us can also just lose track of our caffeine intake.
So even if you’re not drinking cups of coffee last thing at night, are you overall drinking too much? Apparently, you should only be drinking about 400 mg of caffeine a day, which equals about 3 cups of coffee. If you’re drinking more than that, try cutting back!
6. How long caffeine takes to wear off
Another mistake that people make that can affect their sleep is not considering how long it takes caffeine to wear off. So not only should you keep track of how much you’re drinking, but when too!
Any caffeine you drink can stay in your system for up to 6 hours! If you didn’t know that already, maybe you should think about when that last cup of coffee should be, and not have another one past a certain cut off time.
7. Counting the amount of hours you sleep
Many people have heard different takes on the ‘recommended’ amount of hours’ sleep to get every night. Some think it’s 7, others say it’s 8, while some folks swear they can’t get by on anything less than 9 hours’ sleep per night.
If those different kinds of ‘recommendations’ tell you anything, it’s that different people need different amounts of sleep. Just obsessing over a number of hours can actually have a negative effect, and as we’ve already seen, jumping into bed too early just to get your hours is no good!
8. Using electronics at bed time
Using electronics like a phone or tablet can actually have a negative effect on your sleep.
Not only do they keep our brains stimulated when we’re supposed to be winding down, but they also emit blue light. This disrupts the natural levels of melatonin in your brain, a chemical released by your body when it’s time to sleep.
9. Getting up in the middle of the night
Hey, you do whatever works for you! Some folks say that if you’re not asleep within 20 minutes or laying down, get up and do something!
It takes longer for others to relax and wind down, so for others it’s best to stay put, as long as you’re not worrying yourself by obsessing over staying awake.
10. Getting up and doing something in the middle of the night
So you’re having trouble sleeping in the middle of the night, and you get out of bed because you think that’s the best thing to do. That’s okay.
What’s not okay is to then check your phone or tablet, or play an exciting video game. That’s bound to get your brain all fired up and stimulated once more, and you’re almost guaranteed a bad night’s sleep from then on.
Always keep in mind that there are many reasons that could be behind your for these sleep disturbances. It’s important to keep in mind that it can symbolize other health problems, like underlying medical or even sleep disorders such as sleep apnea or narcolepsy. So if you’re worried by your sleeping patterns and none of this helps, always consult your doctor.
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