While we love a cosy, lazy morning under the covers catching up on some reading (or Netflix) as much as the next gal (or as Lorna in this cuddly pic with Roger), but if you’re finding it a struggle to get out of bed in the morning – your lack of sleep is probably catching up on you.
Not clocking enough Z’s is a really common problem and can lead to all sorts of issues like; loss of focus and concentration, low immune system, increased risk of depression and respiratory diseases and, generally, being an irritable, grumpy bear (yes, I’m sure that this is a medical term).
We tackle 5 of the most common reasons for not sleeping well.
Eating too heavily, the wrong things or too late can have a big impact on how well you sleep. What we eat directly influences our circadian rhythm so your food choices could be sending your body clock way off whack.
Studies show eating heavily too close to bedtime impacts your digestion which will disrupt your ability to sleep well. They also indicate that diets high in sugar and low in fibre result in less restorative sleep.
Try making your evening meal and little lighter and earlier. If you start getting the tummy grumbles before bed, opt for a snack that will help you sleep soundly like a Golden Mylk or Turmeric Latte (like these) or a kiwi fruit.
Even though pets are shown to have a positive impact on your mental health, they could be a part of the reason you’re not getting enough sleep. Whether it be for a cuddle, to go out to the bathroom or for no logical reason whatsoever (I’m looking at you cats), if your furry pal is disrupting your sleep on the reg it’s time to alter this behaviour before it develops into a pattern.
The first step is figuring out why they’re waking you up, then putting bedtime routines in place to proactively address whatever it is (e.g. walking your dog right before bed so they can go to the bathroom and work off some energy). Having a routine helps both you and your pet mentally and physically wind down ready for bed.
Stress / An Over Active Mind
No surprises here. Whether it be work, study, family or finances – everyone has some form of stress in their life, the difference is how we manage it. If your worries are keeping you from falling asleep, introduce some pre-sleep practices to help calm and clear your mind.
As a part of your evening routine, write down everything that’s on your mind; e.g. anything you need to do tomorrow, stuff you need to remember, ideas or thoughts on things you want to change. By getting it all on paper you don’t have to worry about forgetting anything and, in some cases it helps to physically write a list so you can see it all in front of you. Sometimes there’s less than you thought or it might not seem as big a deal once you read it back.
Next, try some deep breathing or meditation to slow down and relax your body and mind. These 2 simple things will help in clearing your mind and relaxing your body ready for a deliciously restful sleep.
Yep, your nightly scroll through IG could be having a big impact on your sleep patterns (here’s why).
I know, I know – the lure of the inter-webs is a tough one to break, but it’s worth it. It might feel relaxing, but our devices emit a blue light which impacts our ability to create melatonin (our sleep hormone) and we’re also filling our brain with new images and messages just as we’re trying to slow and calm our mind and breathing.
Try to switch off from your devices 2 hours before bed and swap your nightly scroll for some reading, writing, drawing or stretching to help prep your body and mind for some lovely Z’s.
If you’re a Mum there’s no doubt that the sleeping habits of your kids have a huge impact on the amount of restful sleep you’re able to get.
Here are 5 tips from a sleep expert on how to improve your child’s sleep which will help you to get some quality snooze time too!
We’d love to hear your top tip for an amazing nights sleep! @lornajaneactive