Falling asleep at night is hard but do you know what’s even tougher? Trying to get back to sleep when you’ve already woken up. If you’re as busy as most people nowadays, uninterrupted sleep is a must-have.
If you’ve already mastered falling asleep the moment your head touches your mattress, the next trick for better sleep is staying asleep. On this list, we identify culprits that might be waking you up at night and what you can do to fight back.
Here are some reasons, and easy solutions, so you can sleep without interruption.
1. Remove the Distractions
This is very simple but a lot of people don’t practice this. One major source of distraction at night is the smartphone. It can receive an e-mail at 2 AM and jolt you awake or just flash a bright screen. A quick fix is to put it on the Do Not Disturb mode and place it face down. Better yet, keep it away from your bed by putting it on a faraway table.
Turn off the TV or your computer before you sleep. They might disturb you later on.
2. Avoid the caffeine
You might say “tea calms me down and makes me ready for bed”, however caffeine intake can be the reason your eyes jump open in the middle of the night. Caffeine blocks adenosine receptors in the brain, preventing any sensation of tiredness. Without this sensation, it’s hard to achieve deep sleep.
There are caffeine-free teas you can try and although decaf coffee has some of the caffeine left, it’s usually negligible.
3. Keep the Schedule
This is important for a healthy lifestyle. Sleep at a relatively fixed time and wake up at approximately the same time. It helps the internal body clock pace itself and ensures the sleep hormones get released and sustained the entire night. When you do it right, the moment you lay down on your soft, perfect mattress, your whole body will be activating sleep mode.
Fact is physical exhaustion helps you to sleep. If you sit on a desk all day at work, it might not be doing anything to your muscles. If you can, insert some exercise a few hours before bedtime to improve your sleep.
5. Control the Lights
The streetlamp, ambient lighting, and even smartphones are sources of illumination that should be minimized at night. When the eyes see light, they can trigger alertness in the brain which is the last thing you want when you’re in your PJs and tucked comfortably on the bed.
6. Minimize Liquid Intake
Eight glasses of water is great, but don’t drink half of that at dinnertime. A glass of water in the morning and constant hydration throughout the day is good. As the sun sets, relax with the fluid intake so you don’t need any trips to the loo while you are asleep.
7. Use Comfortable Beds, Mattresses, and Pillows
Have you ever woken up in the morning with body aches? The bed you are using might not be suitable for you. Use a bed and good linen you find comfortable so you can achieve the best sleep. Investing in good products is a great way to ensure you have restful, uninterrupted dozing. And relax, beds last for many years before they need replacing.
8. Relax First, then Sleep
Anxiety is a big reason why people toss and turn at night. It’s also why many who wake up find it impossible to go back to sleep again.
Here’s what you should try: focus on relaxing and don’t get stressed about being awake. Falling asleep when you’re relaxed also makes it easier for the body to transition from the light nap to the deep, restful snooze we all want at night.
Today,, not a lot of importance is given to rest. The evening news, economy, and technology fuel this on-the-go, high-octane lifestyle. Don’t fall into this unhealthy trap — with just a bit of effort, your nights will be peaceful and quiet and your mornings, glorious.