4 Reasons Why You Can’t Sleep… With Solutions!
Why can’t I sleep? A sometimes unanswerable question which leaves our stress and frustration levels high and energy levels low!
Sleep is incredibly important however a “bad sleep epidemic” is taking the UK by storm, with over 50% of people reporting poor sleep and negative side effects as a result.
It can be easy to solve this severe issue by taking a step back and thinking about your routine, here are 4 reasons why you may be losing sleep with solutions which will help you take back control and get better shut eye!
1. Your room isn’t dark enough!
The darker your room the easier you’ll find it to sleep, your bedroom shouldn’t have any lights on and try to block out light from any windows.
When your eyes are exposed to light during the night, your brain is tricked into thinking its time to wake up and reduces the melatonin, a hormone released by your Pineal Grand that causes sleepiness and lowers body temperature.
Block out the light! Get some thick curtains, ensure theirs no electronic light in your room, try to “black out” your room so that you can test the darkness in the day time and you have the ability to shut everything out!
2. Electronic devices & blue light before bed!
Research has demonstrated that night-time light exposure suppresses the production of melatonin, the major hormone secreted by the pineal gland that controls sleep and wake cycles.
It is well established that short-wavelength or “blue” light is the most melatonin-suppressive; this is the type of light typically emitted by devices such as televisions, computer screens, and mobile phones.
To produce white light, these electronic devices must emit light at short wavelengths, close to the peak sensitivity of melatonin suppression. This means that products such as tablets, smartphones, and other devices with self-luminous electronic displays are major sources for suppressing melatonin at night, thereby reducing sleep duration and disrupting sleep.
Put down those electronic devices and stop watching TV straight before bed… I use my phone as my alarm clock so choose to set it and put it next to my bed fore I get in the shower so that I’m not exposed to the blue light nemesis before I get to bed for the night!
For more information and the research check-out Chris Kressers post here: (http://chriskresser.com/how-artificial-light-is-wrecking-your-sleep-and-what-to-do-about-it)
3. You’re a Caffeine addict!
The average half-life of caffeine is 5 hours, which means that you still have three-quarters of the first dose of caffeine rolling around in your system 10 hours after you drink it. Most of us drink more than one cup of coffee, and many of us drink it late in the day.
If you’re going to drink coffee, drink it early. If you take pre-workout solutions, try and find a caffeine free alternative.
4. You can’t switch off!
Most of us in high pressure jobs think about work before bed, it’s hard to switch off! Some of us even wake up at times during the night, and the first thing that pops into our heads is a big problem we’re worried about. The best thing you can do is stop yourself from going there and redirect your thoughts to something less stressful. If you get caught up on the worry treadmill, you’ll stay awake much longer.
Can’t stop thinking about work? Write a to do list at the end of the day, get any active thoughts down onto paper and plan them into your week. If you have a plan then you’ll feel more secure.
Keep a note pad by your bed, if you wake up in the night thinking about a big problem, write it down, any thoughts that you have, write them down and get yourself back to sleep!
Good sleep is essential and it’s easy to slip into a bad sleep pattern that affects other areas of your life.
Analyse your sleep patterns and identify the issues, trouble switching off and winding down? Try Recharge before bed and take control of your sleeping habits once again.
Do you need to get better sleep?