She turned to Liam, who was snoring softly beside her. His gentle breaths offered little comfort as thoughts of tomorrow’s responsibilities flooded her mind. The worries gnawed at her, making her restless.
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“Why can’t I sleep?” she whispered, feeling the weight of exhaustion.
Realizing that her sleeplessness stemmed from her own worries, Emma quietly got out of bed and went to the kitchen. The cool tile felt refreshing against her feet as she poured a glass of water. Outside, the stars twinkled against the night sky, a reminder that the world was asleep while she was not.
Grabbing a notebook and pen, she sat at the kitchen table and began to write down her worries—her job, her children, the endless chores. With each word, the weight on her shoulders began to lift. Writing helped her gain clarity, and soon she felt a sense of calm wash over her.
Returning to bed, she snuggled closer to Liam, feeling the warmth radiating from him. The tension from earlier faded, replaced by comfort.
“Maybe I can’t control everything,” she whispered into the darkness. “But I can control how I respond.”
As she focused on her breathing, Emma surrendered to the moment, and sleep crept in. The worries that once kept her awake drifted away like clouds.
Within minutes, she fell into a peaceful slumber, undisturbed by the world outside. Emma had reclaimed her peace and found solace in the embrace of sleep. Tomorrow would come with its challenges, but for now, she rested.
If you are like Emma and find it hard to fall asleep then Let’s explore the reasons behind nighttime awakenings.
1. Your Sleep Posture Is Wrong
Your sleep position plays a significant role in how well you rest. If you sleep uncomfortably, you may wake up in pain. James Leinhardt, founder of Levitex and sleep posture expert, recommends two effective positions: The Dreamer and The Soldier.
“The Dreamer” involves lying in a semi-fetal position with your knees bent. This position minimizes tension on your spine. For added comfort, place a pillow between your knees and ankles.
“The Soldier” position requires you to sleep on your back with a pillow under your knees. This helps keep your spine in a neutral position.
Optimizing your sleep posture has many benefits. It can reduce back and neck pain, lessen shoulder tension, and improve circulation. Better posture also decreases snoring and enhances lung capacity, leading to improved energy levels.
2. You’re Not Getting Enough Sunlight
You might not realize it, but daylight exposure significantly affects your sleep. David Sullivan, health and wellbeing physiologist at Nuffield Health, explains that insufficient natural light can disrupt your circadian rhythm. This internal body clock regulates when you feel alert and sleepy. If your rhythm is off, it becomes harder to sleep well.
Charlie Morley, a lucid dreaming teacher, adds that a lack of sunlight affects hormone production, specifically melatonin and serotonin. These hormones are essential for quality sleep. To support hormone production, aim to spend at least 30 minutes outside each day, especially in the morning.
Keep your living space bright during the day. If you lack sunlight, consider using a light therapy box. Limit exposure to light in the afternoon and evenings. Wearing sunglasses outdoors can help with this. Also, avoid blue light exposure before bedtime, as it disrupts hormone production.
As the days get shorter, melatonin production increases earlier in the evening. This might make you feel tired sooner, so try going to bed earlier to align with your body’s natural rhythms.
3. You Have Sleep Apnoea
Sleep apnoea is a condition where your breathing stops and starts while you sleep. One key symptom is frequent awakenings during the night. Other signs include gasping, snorting, or loud snoring.
Charlie notes that sleep apnoea can reduce the amount of deep sleep you receive, negatively impacting your overall health. If you suspect you have sleep apnoea, consult your GP for proper diagnosis and treatment.
In addition to seeking medical advice, consider sleeping on your side instead of your back. Maintaining a healthy body weight can also help alleviate symptoms.
4. You’re Drinking Coffee in the Afternoon
While coffee can be a welcome pick-me-up, the timing of your last cup can disrupt your sleep. Charlie advises avoiding coffee after 2 PM. Caffeine has a half-life of about five hours. If you drink coffee at 10 AM, it should leave your system by 8 PM. However, coffee consumed at 2 PM may still affect your sleep at midnight.
Caffeine can be addictive, so if you’re a frequent coffee drinker, you may not realize its impact on your sleep. Even if it doesn’t affect your alertness during the day, it can still disturb your rest at night.
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5. You’re Stressed
Stress significantly impacts your sleep quality. The Sleep Foundation states that elevated stress levels disrupt the duration of each sleep stage. When stressed, you may experience less time in deep sleep and more awakenings during REM sleep.
Research shows that breathwork can improve stress and mental health. Deliberately breathing slowly can help regulate your body and enhance sleep quality. Additionally, keeping a journal to jot down your thoughts before bed can clear your mind and reduce stress.
6. You’re Eating Chocolate After Dinner
Chocolate is a delightful treat, but it can impact your sleep quality. David explains that chocolate contains caffeine and theobromine, both of which stimulate the nervous system. Eating chocolate at bedtime may disrupt your sleep.
Dark chocolate contains more caffeine than milk chocolate. To avoid sleep disturbances, steer clear of chocolate and other caffeine-containing foods in the afternoon and evening. Instead, choose light snacks like fruit, yogurt, or foods rich in tryptophan, such as cashews or almonds, which promote serotonin production.
7. You’re Having Wine with Dinner
A nice dinner often includes a glass of wine, but consuming alcohol too close to bedtime can cause problems. Research shows that alcohol may initially have a sedative effect. However, this effect diminishes after a few hours, resulting in fragmented sleep.
David points out that alcohol impairs your ability to cycle through sleep stages effectively. Similar to caffeine, it blocks adenosine, the brain’s sleep-promoting chemical. Alcohol is also a diuretic, increasing the likelihood of waking up to use the bathroom at night.
To enhance your sleep quality, limit alcohol intake to one drink. Avoid it in the hours leading up to bedtime. Opt for non-alcoholic alternatives, low-sugar drinks, or herbal tea instead.
8. Your Joints Are Aching
Aching joints and muscles can wake you up at night. If you experience discomfort while sleeping, it can be challenging to remain comfortable. David recommends using supportive pillows to maintain a comfortable posture. Gentle stretching or physical therapy can also help relieve joint pain.
Finally
By addressing these common sleep disruptors, you can improve your rest and feel more energized during the day. Small changes to your habits and environment can lead to significant improvements in your sleep quality. Prioritize your sleep health, and enjoy the benefits of restful nights and refreshed mornings.
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