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There is nothing more frustrating than not being able to sleep, but what’s even worse is if it happens regularly and you suffer from insomnia.
Insomnia and lack of sleep are issues that many of us struggle with, but often times we don’t understand why it happens.
There are many different reasons and for many it is part of their genes. We inherit many parts of our sleep, from the type of sleep and need for sleep to the ability to sleep from our ancestors.
After that he thinks about triggers for poor sleep with stress and anxiety being the most common in the people I work with followed by temperature regulation not properly understanding your sleep type / need , your partner snores, your children wake up at night. drinking too much caffeine, drinking too much alcohol, and not relaxing properly before bed.
We brought in sleep expert James Wilson aka The Sleep Geek to help us get through those sleepless nights.
Here are some of his top tips for improving your sleep:
1. Understand your sleep type
Are you a lark (go to bed early to get up), an owl (go to bed late, get up late) or somewhere in the middle 9a typical sleeper)? To get there, think about how you sleep when you don’t have to get up for work or school, and make sure you try to keep a sleep routine that fits your type.
2. Too hot to handle
If you are hot in bed, consider having a duvet / sheet separate from your partner. Sharing a duvet does not make sense for hot sleepers, as your partner’s warmth penetrates your side of the bed, making you even warmer.
3. Snoring problems
If your partner snores, suggest that they go for a sleep apnea test. This is a respiratory disorder which means the victim stops breathing overnight and in the worst case, they can stop breathing hundreds of times. People in pain are really, really tired during the day, often wake up with a headache and the noise they make is more of a choking sound than a snoring sound. If this sounds like you and your partner, go get it checked out by your GP.
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4. Reset your mind
If you don’t sleep within 30 minutes, start over. We need to rest your mind and let your thoughts wander, rather than stressing you out with the worries of the world or not sleeping. Try listening to something, a spoken word book, a podcast, or music at less than 60 beats per minute and let sleep.
5. Exercise, but choose the right time
Exercise is great for sleeping, but don’t exercise too close to bedtime, I’d say around 3 hours. The adrenaline and cortisol created by exercise make it harder for your body to go into sleep mode. If you have a late class at the gym or a five-a-side game, don’t rush straight to bed, but be sure to do something that relaxes you, like watching your favorite comedy series to help lower your heart rate.
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