Sleepless nights really make a mess of your day, don’t they?
This little guy agrees too...
When you sleep even one hour less than normal, it feels like you've been run over by a truck. It's even worse when sleeplessness becomes the norm and you forget what having energy feels like.
If you’re suffering from sleepless nights, it’s important to get it under control.
Lack of sleep results in poor physical and mental health.
Try this process, stick to it and notice that even after just 3 days, you will start feeling the joy of a great night’s sleep:
And 'Sticking to it' is the key phrase in that sentence .
1. Avoid late-night eating. Even though your late-night snack may seem harmless, it's possibly the cause of your sleeplessness! You'd be surprised at the effect certain foods have on sleep patterns.
Heavy, greasy foods like fries are very difficult to digest. Having those before bed can literally cause you to have nightmares!
Fatty meat, fish and other types of seafood can also cause sleeplessness. Again, your digestive system might have a hard time breaking them down. This is especially true when your body is lying flat.
Acid reflux disorder can develop if you’re unable to fully digest your food before bed. Many of the food acids remain in your stomach instead of being processed though the body.
2. Assess your bed and pillow. Maybe your sleeping conditions are less than favorable. Perhaps it's time to check out your pillow and mattress and consider replacing them.
Do you have aches and pains when you wake up each morning? It could mean that your mattress is worn and needs replacing. An uncomfortable mattress can result in much tossing and turning. Good luck trying to sleep under those circumstances!
What about a creaky spring bed frame? Your actual mattress may feel comfortable, but the squeaking of the springs may prevent you from sleeping soundly at night.
It's also possible that your pillow might need to be changed. Have the fibers worn down? Does the pillow carry a smell? These factors can subconsciously play a part in your sleep or lack of it.
3. Practice deep meditation. After a hard day's work, it's sometimes difficult to relieve stress. If you're not careful, you could end up carrying those stresses to bed with you. Stress is a surefire way to lose sleep at night.
Experiment with different meditations. You could try a moving meditation such as QiGong or stick with the normal sitting or lying down meditations. There are lots online and also some great apps with guided meditations and classes. A few of my favourite Apps are - Insight Timer, Calm and Headspace. These activities take your mind off everything around you. They help you focus on your inner peace of mind and switch your body into rest and repair mode
Make it a regular part of your day. Allow your body and mind to depend on it for rest. This is a great way to ensure the stresses of life won't keep you awake at night.
4. Increase exercise frequency. Gentle Exercise is a great way to relieve stress. Exercise releases endorphins, the hormones responsible for the feeling of well-being.
Try doing some gentle exercise after work each evening. It is known that many people sleep more soundly after exercising.
Avoid exercises that are too strenuous if you decide to exercise in the evening. You don’t want to put your body under too much strain before bed. Believe it or not, you'll get the same results as you do from work stressors! Try more gentle exercises such as walking in nature, gardening, QiGong, Tai Chi or Yoga, these last 3 arts are incredible for balancing the mind and body, something we all need in these trying times.
Commit to yourself that you will work on this checklist and make the recommended changes. Keep a journal as you implement the changes. You'll be pleasantly surprised by how much better you’ll feel. Research has found that you need to practise a new routine for at least 30 consecutive days for it to start becoming a habit. Start today and you'll soon see sleepless nights as things of the past!
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I definitely notice that I struggle to sleep after not doing much physical activity that day, I’m going to try and do some gentle exercises next time I’m feeling restless before bed. I love having a snack before bed but I do know it’s not a particularly good habit, perhaps I will try substituting my chocolate biscuit for a herbal tea 😅