Are you having problems sleeping? If so, you’re not alone. Over a quarter of the adult population finds it difficult achieving a decent night’s sleep. With hectic lifestyles and the need to squeeze more into each day, sleep often falls down the list of our priorities. Too many of us have fallen into bad habits that are affecting our sleep. And the longer they continue, the harder they are to break.



Without sufficient sleep, we’re unable to function at our best. Our reactions slow, we suffer from headaches, become irritable, depressed and find it difficult to concentrate. Sleep is vital for allowing the brain and our vital organs to repair and regenerate.

So what’s keeping us awake? If you’re struggling to sleep properly, maybe you’ve fallen into some of the bad sleep habits shown below.

Stimulant Overload

Swigging cups of coffee, tea or sodas all day can lead to an accumulation of caffeine in your bloodstream. Caffeine is a stimulant that increases blood flow and elevates heart rate. Therefore, too much caffeine is likely to disrupt your sleep cycle, particularly if it’s consumed within a few hours of going to bed. Try limiting yourself to no more than three cups of coffee or caffeinated beverages a day and try not to consume them during the evening.

Alcohol, although officially classed as a depressant, also contains stimulant properties. Alcohol consumption can make us dehydrated, thirsty and needing more trips to the toilet, so try not to drink more than a glass of wine before bedtime.

Eating Late

Many of us end up eating our main meal of the day late at night due to time constraints. But some meals are more difficult to digest such salads or those containing a lot of fat. If you go to bed on a full stomach it can be difficult finding a comfortable position and you’re more liable to feel sick, all of which disrupt your sleep.

If late night eating is one of your bad habits, make an effort to eat earlier or just eat a small snack. Including food such as bananas, peanut butter or drinking warm milk are all helpful. These contain an amino acid called tryptophan, which your body converts to melatonin, an essential sleep hormone.

Bedtime Activities

Watching TV or catching up on last minute work on your laptop while sitting in bed is likely to prevent your brain from winding down properly. Your bedroom needs to be a tranquil and calm place for sleep. So make sure you switch off cell phones and computers and don’t leave televisions on standby. Any glowing LED lights such as those on alarm clocks should be turned away as the light can filter through to your unconscious brain and trigger wakefulness.

Worry

Are you taking all the worries of the day to bed with you? If so, you’re likely to be feeling anxious and less likely to fall asleep easily. You may also wake in the night, worrying whether you’ll remember everything. A useful solution involves writing it all down before going to bed. Then leave it next to your bed with a pen in case you forget something. This way, if you wake in the night still worrying or that illusive task springs to mind, you’ll be able to write it down and drift back to sleep.

Exercise

While exercising during the day has been shown to be beneficial for good sleep, completing fifty star jumps before hopping into bed isn’t the best way to wind down. With your blood pumping fast and your body temperature raised, you’re not in the ideal state for drifting off. If you’re too hot you’ll find it more difficult going to sleep. Try not to exercise any later than two hours before going to bed.

Liquid

If you’re drinking too many liquids in the evening, your bladder is likely to wake you up. Getting up for the toilet can make it difficult to return to sleep again. Try not to drink anything for the last couple of hours before bed unless it’s a warming night cap.

Uncomfortable Bedding

Years can pass by without giving a thought to our mattress. But considering we spend an average of 25 years in bed, making sure you’re sleeping on the right mattress should be a priority. Bed partners with a weight difference of 42 pounds or more are likely to suffer from sleep disturbance unless they have a suitable mattress. Likewise, If your mattress is too soft or too hard you’re probably in the habit of putting up with it. Your pillow also plays an important part in your sleep and should support your neck sufficiently. Get into the habit of changing it at least every two years.

Remember, it’s never too late to break a bad habit. If your sleeping habits are causing you problems, the sooner you start trying to break them, the sooner you can begin benefitting from a restful night’s sleep.