Your alarm goes off…but it feels like you haven’t slept at all. You’ve been tossing and turning all night, not getting the deep REM peaceful sleep your body needs. You need to get out of this cycle. Here are the mistakes you’re probably making (and the sleep remedies you need to fix them):
- Having a random bedtime. I know it’s tough, but you need to set a bedtime and be consistent. Going to bed at 9pm some nights and 2am other nights will completely throw off your natural circadian rhythm. Maintaining a sleep schedule will teach your body to sleep soundly every night. Whenever you need to shift your schedule, let your body adjust gradually by moving your bedtime one hour each night. To find out the ideal time for YOU to sleep and wake up, check out this article.
2. Eating right before bed. It’s tempting to eat late at night, especially when you’re caught up with work or other activities in the evening. Unfortunately, eating a big meal can negatively impact your sleep quality and even wake you up repeatedly during the night. The best solution is to stop eating at least three hours before going to sleep so your stomach has plenty of time to digest and start feeling sleepy. For more details about how digestion may be affecting your sleep quality, go here
4. Consuming caffeine after 2pm. Maybe you’ve heard of the dangers of evening caffeine, but you haven’t been willing to give up your afternoon coffee boost. If you’re serious about getting better sleep, though, you need to find another way to stay awake when you hit your afternoon slump. This sleep study found “400 mg of caffeine taken 0, 3, or even 6 hours prior to bedtime significantly disrupts sleep. Even at 6 hours, caffeine reduced sleep by more than 1 hour.” For a list of healthy, substance-free alternatives to keep you alert in the afternoons and evenings without negatively affecting your sleep, go here.
6. Sleeping alongside your pets. It may seem cold-hearted to kick Fido and Fluffy out of your bed, but it’s just what you need in order to get a better night’s sleep. According to a recent Mayo Clinic study, “Human sleep efficiency was lower if the dog was on the bed as opposed to simply in the room.” No need to shut your pets out completely, however. Dedicate one corner of your room as their space, with cozy beds they love. That way, you’ll still feel their comforting presence—without tossing and turning when they do. Get some inspiration from these super cute dog beds and cat beds.
8. Drinking alcohol before bed. Don’t fall for the myth that a glass of wine before bed will make you drowsy enough to sleep easily. On the contrary, late-night alcohol keeps you from attaining deep sleep, makes you dehydrated, and wakes you up periodically throughout the night. One of the best sleep remedies is to cut back on drinking before bed. To learn more about how alcohol affects your sleep, read this article.
9. Working in your bedroom. If you spend most of your time at home, you really need to carefully define the different areas of your house. Find a place to work or study that’s NOT your bedroom. Your body needs to know that your bed is the place for resting and sharing intimate moments with your partner. For other ways to make your bedroom a sanctuary, click here.
10. Napping at the wrong time. If you’re a bad sleeper, you might feel the need to grab a nap whenever you can in order to supplement your poor nighttime sleep. You need to be careful about when you nap, however. Dr. John Cline recommends taking a 2PM nap because that’s when the natural low in your circadian rhythm occurs. He suggests taking a shorter nap than a full 90-minute sleep cycle so it’s easy to get up and still possible to fall asleep at your normal bedtime. For more advice about how to use naps as a tool to help rather than harm your nighttime sleep, read this.
11. Staying in bed when you can’t sleep. When you have trouble falling asleep at night, don’t just stay in bed stressing about how you have an early meeting in the morning. That will only make you more alert and cause your mind to associate your bed with wakefulness. Instead, leave your bed and find a comfortable chair to sit in while you read a book or listen to soft music. Dr. Luis Buenaver recommends moving out of your bed after about 20 minutes of not being able to fall asleep. This will relax your mind and allow you to start to feel drowsy again. To find additional sleep tips from Dr. Buenaver, go here.
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