Tossing, turning and constantly waking – it can be maddening when you don’t get the sleep your mind and body so desperately needs. If you constantly struggle to fall asleep and stay asleep, you’re in good (albeit tired) company.
Millions of people around the world are chronically sleep deprived. In fact, the US-based Centers for Disease Control and Prevention state that insufficient sleep is a serious and growing public health concern. What most people don’t realise is their lack of quality rest is often connected to bad sleep habits.
Are you guilty of any of these top five mistakes that reduce your body’s ability to sleep all night? Learn what they are and how to make simple corrections for a more rejuvenating rest.
An old, unsupportive mattress inhibits quality sleep, yet the cost and time it takes to purchase a new mattress deters people from upgrading. Fortunately, the mattress industry is evolving so it’s easier than ever to get a new mattress. For example, order a GhostBed at ghostbed.com and it’s delivered in a compact box. Once open, it expands into a lush three layer, 28cm mattress. With a 101-night free sleep trial and 20-year warranty, it’s the easiest way to try out a new mattress without visiting different stores.
Tablets, laptops, smartphones – digital devices make it easy to stay connected, but they mess with the brain’s ability to fall asleep. Light omitting devices disrupt the body’s natural circadian rhythms. That means when you’re checking your phone right before bed, you’re causing your brain to think it’s time to wake. The best solution is to avoid digital devices for at least an hour before bed. Instead of TV or tech, take a bath, read or do some gentle yoga to get your body into sleep mode.
Ticking clocks, beeping phones and buzzing electronics may not seem loud, but this phantom noise pollution is secretly robbing you of a good night’s rest. To encourage your body to get into REM sleep, try to eliminate as much noise as possible from the bedroom. If you’re left with other disruptive noises, such as a snoring partner or outside traffic, invest in a white noise machine or earplugs to block it out.
If you crank up the heat and grab an extra blanket at bedtime, you might be disrupting your sleep patterns. America’s National Sleep Foundation identifies temperature as a key factor to sleep, recommending a cooler sleeping environment. So turn down the thermostat, reduce blankets and rethink your mattress. GhostBed mattresses keep sleepers cool because they are made with premium latex that allows for increased airflow and gel memory foam instead of conventional memory foam.
You flick off the light switch when it’s time for shuteye, but your room is probably not completely dark. Even a subtle glow from a nightlight, phone or muted TV disrupts those crucial circadian rhythms, causing your body to think dawn is near, which in turn triggers you to get up. Try to remove or block all light in your room and if there’s some you just can’t eliminate, an eye mask is a helpful alternative.