Whether it's difficulty falling asleep, staying asleep, or restless nights, insomnia takes its toll on many of us. So what's causing this epidemic of sleeplessness? And more importantly, what can we do to fix it? In this post, we'll take a look at some of the most common culprits and how to address them.
Struggling To Get A Good Night’s Sleep? You’re Not Alone.
Whether it’s from stress, anxiety or medical reasons, as many as 16 million people across the UK experience sleepless nights. More shockingly, Aviva’s study reports this number is likely much higher! Although so many of us suffer from the same issue, we all have different triggers that cause our lack of sleep.
The 5 Top Reasons For Poor Sleep (And How You Can Treat Them)
1. Stress, Anxiety & Depression Can Sabotage Your Sleep Quality
If you’re one of the 8 million people who suffer from anxiety, you're probably all too familiar with the effects it can have on your sleep. You toss and turn all night, trying to get comfortable, but your mind just won't shut off.
In fact, stress and anxiety is the most common cause of insomnia in the UK. Wonder what type you have? Head to our blog on Insomnia? You're Not Alone. 5 Types of Insomnia Everyone Deals With.
Here are some things you can do to help:
- Exercise regularly. Exercise releases endorphins, which have mood-boosting effects and also tired your body so falling asleep is easier.
- Get some sunlight during the day. Bright light exposure helps regulate your body's sleep-wake cycle.
- Meditate before bed to quieten your mind. This doesn’t have to just be a meditation, it could be a puzzle or reading your book, anything that focuses your brain and quiets your thoughts.
- Self-care acts before bed. This could be lighting a candle, playing some music or using essential oils help to create a relaxing atmosphere.
Another self-care act that helps your mind and body to relax to munch on a delicious snack. The Night Cookie is made of 100% natural ingredients and contains 7 sleep-inducing ingredients that make going to sleep a lot easier (and tastier!)
2. Your Bedroom Environment Impacts Your Sleep
Unfortunately, many of us unwittingly sabotage our sleep by not ‘sleep-proofing’ our bedrooms. These are the top things you
- Invest in blackout curtains or an eye mask: Bright light can disrupt the body's natural sleep cycle, making it harder to fall asleep and stay asleep.
- Remove all electronics from your room: The blue light emitted by screens can suppress the production of melatonin, making it harder to fall asleep.
- Declutter your room: A cluttered bedroom can increase anxiety and make it difficult to relax, both of which are major hurdles to a good night's sleep.
- Cut out any disruptive noise: Noise can trigger a fight-or-flight response, causing the heart rate to increase and preventing the body from entering a restful state.
With a little effort and following these steps, you can transform your bedroom into a haven for restful sleep.
3. Are You Sleeping In The Right Bedding?
If you're looking for a good night's rest, there are a few things to keep in mind when choosing your bedding.
- Check your sheet materials: It's important to find sheets that are made from breathable materials like cotton or linen. This will help to regulate your body temperature and prevent you from getting too hot or too cold during the night.
- Consider opting for a softer mattress and pillows: This will help to reduce any pain or discomfort that you may be feeling and allow you to sink into a deep sleep.
- Wash your bedding: Do this regularly to remove any dirt, dust, or allergens that could be distrubing your sleep.
- Use a relaxing fragrance: A few spritzes of The Night Spray onto your pillow or bedding instantly create a tranquil atmosphere. Its calming scent of sandalwood, lavender and rosemary allows you to relax deeper with every inhale.
By following these simple tips, you can ensure that you get the best night's sleep possible.
4. That Late Cup of Coffee Or Glass Of Wine Could Be The Cause Of Your Insomnia.
We don’t want to ruin your fun, however coffee, alcohol and smoking are the nemesis of a good night’s sleep! But why are they so detrimental to our sleep quality?
Firstly, caffeine helps to keep us awake by blocking adenosine, a chemical that makes us feel sleepy.
Alcohol, on the other hand, is a depressant. While it may help you to fall asleep initially, it interrupts REM sleep and can lead to poorer quality sleep overall.
Finally, smoking introduces nicotine and other chemicals into your body, which can disrupt your sleep cycle by causing wakefulness. In addition, smoking irritates the respiratory system and worsens conditions like sleep apnea.
If you’re really craving a nightcap then opt for something natural that actually promotes a good night’s sleep such as The Night Drink! Its sleep-inducing formula is the perfect snack to end your day and achieve restorative sleep.
5. The Scientific Reason You Should Have a Bedtime Routine.
Our bodies are designed to operate on a 24-hour cycle, known as the circadian rhythm. This internal clock responds to light and darkness and regulates everything from our sleep patterns to our hormone levels.
This means that an early morning flight, travelling over time zones and even shift work, all disrupt your natural circadian rhythm and therefore, your sleep quality.
When we stick to a regular sleep schedule, it helps to keep our circadian rhythm in sync, which can lead to more restful sleep.
In addition, a bedtime schedule can help to create healthy sleep habits, such as winding down for 30 minutes before lights out and disconnecting from electronic screens. To learn more about the circadian rhythm, head to What Is The Circadian Rhythm? (And How It Impacts Your Sleep).
So if you're looking for a way to get some much-needed ZZZs, creating a bedtime schedule may be the answer.
A Good Night's Sleep Is The Key To A Happy Tomorrow.
Whatever keeps you awake, remember you’re not alone in this. Nearly 67% of UK adults suffer from lack of sleep, with the average person only gaining 6 hours of sleep.
But by relaxing our mind and body properly, making our environment more ‘sleep-friendly’ and watching our coffee intake, we can drastically improve our sleep.
An easy and effective way to achieve a deep night’s sleep is by winding down with a cup of The Night Drink and enjoying the delicious flavours of The Night Cookie! Their sleep-inducing ingredients help you to fall asleep and also make your bedtime routine something to look forward too!
