Getting Better Sleep: Simple Steps to a Good Night's Rest

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Do you remember the days when you could effortlessly slip into a deep, uninterrupted slumber, waking up refreshed long past noon? Nowadays, your sleep might be lighter and more restless, leaving you less than refreshed in the morning. This change could be a natural part of aging, but it could also have a physical cause that's completely fixable. It's crucial to address sleep issues because poor sleep isn't just about feeling tired; it's linked to serious health problems like obesity, high blood pressure, heart disease, diabetes, and depression.

Why Can't You Sleep?

1. Alcohol: While alcohol may initially make you feel sleepy, it disrupts your rapid-eye movement (REM) sleep, crucial for processing emotional memories, later in the night. It can also cause frequent awakenings and lighter sleep in the second half of the night.

Over time, relying on alcohol for sleep can reduce overall sleep quality and leave you feeling unrefreshed in the morning.

2. Bedtime Habits: What you do before bed can affect your sleep. Avoid taking long daytime naps, engaging in heart-rate-raising activities, eating heavy meals close to bedtime, and using screens right before sleep. Also, if you lie awake in bed for too long, it can hinder sleep. To avoid such problems, we recommend that you invest in a high-quality orthopaedic bed mattress. It will provide you with the comfort you need for a restful sleep.  

3. Caffeine: Caffeine is great for an energy boost, but not before bedtime. It can keep you awake for up to six hours after consumption. Hidden sources like tea, chocolate, and certain medications can have the same effect. Even if you manage to fall asleep, caffeine can reduce deep sleep and cause restless nights.

4. Chronic Pain: People with chronic pain often struggle with sleep. The connection between pain and sleep is a two-way street; pain can disrupt sleep, and poor sleep can worsen pain. Finding a comfortable sleeping position becomes harder, leading to frequent awakenings. Managing pain effectively during the day may help improve sleep quality at night.

5. Night Shift Work: Night-shift workers often suffer from sleep problems due to their disrupted circadian rhythm. Working at night when you'd usually sleep can confuse your body's internal clock. Exposure to bright lights at night and darkness during the day worsens this imbalance, often resulting in long-term fatigue and sleep deprivation.

6. Stress: Stressful events can make it tough to fall asleep, and high sleep reactivity (how much stress affects your sleep) can worsen the problem. Racing thoughts and anxiety often intensify at bedtime, preventing the mind from settling down. Without proper stress management, this pattern can eventually lead to chronic insomnia.

7. Late Exercise: Exercising too close to bedtime stimulates your metabolism and raises your heart rate, making it harder to fall asleep. Your body needs time to cool down and relax after physical activity. When done earlier in the day, exercise generally supports better sleep rather than disrupting it.

8. Watching TV in Bed: Watching TV before bed stimulates your brain and exposes you to light that tells your brain to stay awake. Over time, this trains your brain to associate the bed with alertness instead of rest. 

9. Eating Protein Late: Protein is hard to digest and can keep your digestive system active when you should be sleeping. Opt for a light carbohydrate snack instead. This can cause discomfort, interfere with deep sleep, and even trigger acid reflux. Choosing a light carbohydrate snack instead can be easier on the system.

10. Smoking Before Bed: Nicotine is a stimulant, so smoking before sleep can lead to frequent awakenings during the night. It can also cause frequent awakenings throughout the night. Nicotine withdrawal during sleep further fragments rest, leaving you feeling tired the next morning.

What to Do When You Can't Sleep

1. Change Your Bedding: A comfortable mattress and bedding play a big role in getting good sleep, so consider updating them.

2. Focus on Breathing: Try simple breathing exercises to calm your mind and lower your heart rate, particularly if you're feeling anxious or stressed.

3. Use Soothing Sounds: White noise machines or apps can remind you of relaxation and ease your mind.

4. Exercise, But Not Before Bed: Exercise is great for sleep, but avoid doing it within three hours of bedtime to prevent restlessness.

5. Limit Blue Light: Avoid using laptops or smartphones before sleep to minimise exposure to sleep-disrupting blue light.

Conclusion 

Getting a good night's sleep is essential for your overall well-being. By understanding the factors that affect your sleep and developing healthy sleep habits, you can improve the quality of your rest and wake up feeling refreshed and ready to take on the day. Sleep is not just a luxury; it's a vital component of a healthy life.

About the Author

Avantika Sanghvi works as a Content Marketing Specialist at Flo Mattress. She loves to create engaging and value-driven content for a wide range of audiences. She writes about health & wellness, home improvement, and parenting topics, focusing on the importance of sleep and how to sleep better. She also often shares stories of how sleeping well regularly and prioritising sleep has enabled her to attain success in what she does. Her content shares actionable and practical advice for personal growth and well-being. Beyond work, she finds joy in cooking, practising yoga, and exploring new destinations through travel.