Tossing and turning throughout the night is no fun. We want to help minimize that, and keep you snoozing soundly all night long. We have all heard the advice to limit electronics two hours before bedtime, and to limit your food intake close to bedtime as well. Well, there are some lesser known tips to help you fall asleep, and stay asleep.
If you are waking up to use the restroom throughout the night, try limiting your liquid intake before bedtime...especially alcohol. Alcohol is one of the strongest REM suppressors, it causes you to wake up frequently throughout the night which fragments your sleep cycle. These fragmented sleep cycles may be happening without you even knowing you’re waking up. Fragmented sleep cycles cause you to wake up in the morning feeling tired and groggy, even if you think you slept a full night. Scale back the alcohol around four hours prior to bedtime to see a difference.
Another external factor you may not have considered is your bedding or room temperature. If your bedding keeps you too warm at night, you will wake up more frequently throughout the night. Our body sleeps better at a lower core temperature. Sound familiar? Consider a cooler temperature at bedtime. If you don’t have AC, a bedside fan can help. Blackout curtains can help reduce sunlight, and in turn heat in your bedroom as well. In addition to a cooler room, a lightweight blanket or quilt instead of a comforter could help with heat relief. Also, BRYTE sells breathable, moisture-wicking, microfiber sheets designed to keep you cool throughout the night. Check them out here.
And how does that make you feel? It’s not always external factors that can negatively affect your sleep. Consistent exercise, time outside soaking up the sun, and good times spent with friends are integral to your overall health, including sleep. If you’re having increased stress due to work or personal struggles, having someone to talk to is important. Consider seeing a therapist. Therapy can help put your mind at ease and, in turn, help you fall asleep easier and stay asleep throughout the night. Even keeping a stress journal can be helpful, sometimes just releasing pent up stress in a journal can feel like a weight is lifted off your shoulders. If nothing you’ve read here sounds like you, and you’ve been waking up more often than usual, perhaps see a doctor as it could be caused by an underlying health condition.