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In these current times, and due to the fast-paced life we lead, we can sometimes find ourselves staring at the ceiling, unable to fall asleep, even when we are very tired. There are certain things that keep us awake that we must solve to be able to sleep well and have a good rest.
Lack of sleep is a health risk, yet we rarely see it as such. Several studies have linked it to obesity, heart disease, hypertension and even type 2 diabetes. The good news is that with the proper techniques, this condition can be fought.
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1. Negative thoughts.
Maybe we’re worried about that fight we had with a friend, or that important project at work, and we can’t sleep for that reason. What happens is that our body is constantly in and out of light sleep stages, even though we think we are awake, and the mind cannot concentrate on a single idea in the same way that it does when we are awake.
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How to solve it: get out of bed and go to another part of the house, without turning on the light. The ideas that cause you anxiety will disappear, and you will be able to go back to bed to sleep. This strategy also prevents you from associating your bed with anxiety. Another tip: set a time to resolve these problems in your mind, before going to sleep; write what bothers you in a journal, writing down possible solutions, a couple of hours before going to sleep.
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2. Sleeping too much on the weekend.
Going to bed late and getting up late disrupts your internal sleep clock – a group of nerve cells in the brain that also control appetite and body temperature. Then when Sunday rolls around, you are “programmed” to stay up late, and when you wake up early on Monday, you feel lethargic.
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How to solve it: Even if you have gone to bed late, do not spend more than an hour than your normal time to wake up. To compensate for the lack of sleep, you can take a 30-minute nap; do not prolong it for a long time, as it can cause insomnia at night.
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3. Your partner snores.
Snoring can reach up to 90 decibels – as loud as a blender. Even if you do get to sleep, your partner’s snoring will sometimes wake you up during the most restful phase, REM.
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How to solve it: Most snoring is due to a poor airway position. Ask your partner to change positions – lying on your side rather than on your back usually works. If this doesn’t work, you can try putting on ear plugs, or cottons; These will decrease the noise and prevent you from waking up.
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4. For women: hormonal changes.
Fluctuating estrogen and progesterone levels during your period or menopause can sabotage your sleep, and wake you up at night.
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How to solve itA hot bath a couple of hours before bed can help, and if you often have cramps, you can prevent them with over-the-counter anti-colic pills. If you often experience the so-called “hot flashes” of menopause, try to avoid caffeine after lunch and alcoholic beverages three hours before bed; Aim for a set sleep schedule and exercise for 20-30 minutes a day. Try to keep your bedroom ventilated, and wear light clothing to counteract changes in temperature.
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5. Your stomach “roars.”
Going to bed hungry interferes with sleep; the pangs of hunger will awaken him.
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How to solve itEat some protein before going to sleep, for example a hard-boiled egg or a piece of cheese. Protein produces a longer lasting feeling of fullness than carbohydrates (bread, potatoes) and fat.
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6. Your bedroom is in disarray.
Papers on your nightstand, bills for electricity, water, etc. A messy environment causes disorder in your mind, the kind of disorder that prevents you from sleeping, causing you to wake up in the middle of the night and causing insomnia.
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How to solve it– Put these items in a basket and take it out of your bedroom. When you take out of your bedroom everything that has nothing to do with bedtime, your mind begins to associate this environment with sleep and intimacy. If you are one of those who leave the computer on, try to keep it away from your bed, or in a cabinet that can be closed. The monitor light, or even the small operating lights, can inhibit your production of melatonin, the hormone responsible for inducing sleep.
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7. Your bedroom shines.
As with the computer, other sources of light can prevent you from sleeping: the «display» of the time of the DVD, sound equipment, etc., the light of a street lamp, the light of the alarm clock. These tiny lights can penetrate the retina when the eyes are closed, and wake you up.
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How to solve it– Eliminate these light sources; you can turn your alarm clock towards the wall, use covers for your electrical appliances, etc. Hang blackout curtains to prevent street lights from entering. You can also use one of those “eye masks” available in some stores; These will help your body realize that it is indeed time to sleep.
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8. Intermittent noise.
Some people are startled when they hear a noise that interrupts the previous silence; others are used to resting in the midst of constant noise, and cannot fall asleep in the midst of total silence. The amazing thing is that it does not depend on the amount of noise we hear but on how consistent the sound or silence we hear is.
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How to solve it: Turn on a fan, if you have one. The constant noise of the device will lull you. If you have the means, get yourself a “white noise” machine or continuously listen to recordings of soothing sounds, such as the ocean or the sounds of nature.
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9. Mites on your pillows, sheets, blankets.
It may be that you are sharing a bed with hundreds of thousands of mites. The residues that these microorganisms leave can cause all kinds of allergies, which prevent a good night’s sleep.
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How to solve it: Clean regularly; If you have carpet in your bedroom, vacuum regularly. Try to replace mattresses that are more than ten years old, and those made of sponge. Open your bedroom windows – drafts help reduce mites.
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10. Your dog sleeps with you.
There is nothing wrong with loving your pet very much, but don’t let this keep you awake.
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How to solve it: Accustom your puppy to sleep in a special place, next to your bed, not on it, so you will not wake him up. Remember that dogs do not sleep as long as their owners. If you have a kitten, leave it outside; keep him entertained with some nighttime toys, the kind that glow in the dark, and if your kitty is a door scraper, put double-sided tape on the door – these animals don’t like sticky stuff.
