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You Probably Forgot To Do This If You Can’t Sleep At Night

You Probably Forgot To Do This If You Can’t Sleep At Night

Winter is coming, and for many of us, that means bundling up in cozy blankets and pilling fluffy pillows on our bed to tempt us to hit the snooze button more than usual. Though turning up the heat before you turn into bed can seem appealing with cooler weather, you may find you don’t have such a restful night of sleep.

Though it sounds like a cozy bedroom creation, keeping your bedroom warm can make you more likely to overheat while you sleep. This can lead to excessive tossing and turning and even those embarrassing sweaty mornings.

The relationship between body temperature and sleep

Our body temperature is always changing and self-adjusting throughout the day.

    As you can see from the graph above, you’re coolest around 6am – the time many of us wake up. Throughout the day, you continue to get warmer until you peak around 9pm – the time many of us are getting ready to head to bed. From there, your body temperature drops until you reach your coolest point once again at 6am.

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    Have you ever realized how lazy you feel when you’re hot? It’s due to a physiological response our body gives off!

      It’s fighting against the temperature in an effort to keep from overheating. It’s the same reason you’re more likely to want to take a nap on a hot summer afternoon than you would be to play a sport. One will help regulate your body temp, while the other can overheat you and cause severe dizziness.

      By now you’ve heard about how important absolute darkness is for truly restful sleep, but did you know your body temperature is just as impactful?[1]

      “Combination of sleep onset and maintenance insomnia has been associated with a 24-h elevation of core body temperature supporting the chronic hyper-arousal model of insomnia. The possibility that these last two types of insomnia may be related to impaired thermoregulation, particularly a reduced ability to dissipate body heat from distal skin areas, has not been consistently supported in laboratory studies. Further studies of thermoregulation are needed in the typical home environment in which the insomnia is most evident.”

      The best temperature for restful sleep

      The optimal body temperature for sleep should be between 60 and 67 degrees.[2] When the room is too warm and you’re also bundled under a heavy comforter and surrounded by heavy pillows, the body temperature increases leading to discomfort.

      In most cases any temperature above 75 degrees Fahrenheit and below 54 degrees will interfere with your sleep.

      Keep your body temperature low to sleep better

      We could all use a better night’s sleep, so here’s how to be the master of your temperature and wake up ready to face the day.

      1. Keep the room temperature low

      If you keep your room relatively cool, you are far less likely to become overheated, leading to that restless sleep no one wants. In order to ensure ideal temperatures, try keeping your curtains closed during the day so the sun light can’t heat the bedroom too much. And if possible, leave your bedroom door open so that air can circulate throughout the day.

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      2. Use Breathable Bedding

      Synthetics like polyester, which tend to be less breathable than their natural counterparts like cotton, linen, or even wool are a no-no. Natural fibers can also help wick away moisture like sweat. Memory foam pillows may be comfortable but they also get very hot, so try to stay away. If you’re convinced you can’t sleep without a fancy pillow, look into those that have cooling and breathable fibers to ensure a low temp while you rest. For mattresses, or mattress covers, look for those with cooling fibers, too.

      3. Lower your temperature before you go to sleep.

      Take a warm bath, or hot shower, before bed. As soon as you step out of the bath or shower, your body temperature drops rapidly to re-regulate with the temperature of the room. That quick change physiologically can cause sleepiness.

      4. Stay away from anything that gives you heat.

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      Try not to use, or even look at, your mobile devices before bed. Along with keeping you interested and awake, the light also makes it hard for your brain to register that it’s bedtime. Likewise, keep the room dark when you’re trying to fall asleep. A sleep mask does an excellent job of blocking out all light, helping you to fall asleep faster and stay asleep longer. And to ensure you stay cool, try wearing a cool face cloth to bed, or keep a water spray bottle for misting. It’s also a great idea to keep a glass of cold water next to the bed.

      Get some sleep!

      Remember, keep your bedroom cool and stay away from non-breathable fabrics when shopping for bedding. Though the fall and winter can have you craving heavy blankets and this pajamas, it’s not conducive to sleep and can leave you feeling overheated and generally unwell. Keep some ice water by your bedside and take a few sips if you find yourself waking up throughout the night. Don’t be afraid to peel back the blankets; you can always keep some extras nearby in case you wake up chilly.

      Featured photo credit: Pixabay via pixabay.com

      Reference

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      Jolie Choi

      Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

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      Last Updated on March 30, 2020

      Reasons of Insomnia and How to Combat It (The Complete Guide)

      Reasons of Insomnia and How to Combat It (The Complete Guide)

      Having issues sleeping is a sure fire way to live a less fulfilled life. Personally, I’m a believer that getting enough sleep consistently is one of the best things that you can do for your health. Feeling out of control and powerless over your ability to get a good nights rest can make you nuts.

      If you’re struggling with insomnia, this article will help shed some light on the causes and provide resolutions to your sleep issues.

      What Is Insomnia?

      In a nutshell, insomnia is the inability to sleep. What’s so brutally torturous about insomnia is that you can be completely exhausted, yet unable to fall asleep.

      Insomnia can be an acute issue (short term), meaning that it can creep into your life for a night or a few weeks.

      It can also present as a chronic issue, meaning it ebbs and flows and comes and visits you every know and then, although uninvited. Chronic insomnia is diagnosed when the individual suffers at least three nights a week for three months or longer.

      Symptoms of Insomnia

      There are a spider web of symptoms that can root from insomnia, especially when it shows up chronically in your life. According to WebMD, general symptoms of insomnia can include:[1]

      • Sleepiness during the day
      • General tiredness
      • Irritability
      • Problems with concentration or memory

      In addition to these general symptoms, insomnia can effect your relationships, career life and limit activities that give you joy, strictly because you don’t have the energy or motivation to do them.

      Feeling exhausted really takes a huge toll on your mood, energy level and overall zest for life. Just like any issue, overtime a lot of other consequences can, and most likely will, result. This is so with lack of sleep.

      Reasons of Insomnia

      Insomnia can strike any of us at any point of our lives. A major cause of sleeplessness is stress and worry.

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      I know that when I’ve had periods of time where there has been a ton on my mind, it’s resulted in sleep disturbance. I can recall nights just laying there as hours past by.

      Below are more detailed reasons why insomnia would come knocking at your door:

      According to WebMD, the causes of acute insomnia can include:

      • Significant life stress (job loss or change, death of a loved one, divorce, moving)
      • Illness
      • Emotional or physical discomfort
      • Environmental factors like noise, light, or extreme temperatures (hot or cold) that interfere with sleep
      • Some medications (for example those used to treat colds, allergies, depression, high blood pressure, and asthma) may interfere with sleep
      • Interferences in normal sleep schedule (jet lag or switching from a day to night shift, for example)

      According to WebMD causes of chronic insomnia include:

      How to Overcome Insomnia

      There are, without a doubt, many things you can attempt to do differently in order to get your sleep habits back to a healthy state. Even if you’ve struggled with sleep for years, please know that you can find relief.

      Here are 10 tips on how to combat insomnia:

      1. Believe That You Can Develop a Healthy Sleep Life

      Believing that you can is a huge part in getting beyond any difficulty. If that’s where you need to start, it’s worth really looking at your belief system surrounding what’s possible for your sleep patterns.

      Just as if you didn’t believe that you can find love, if you don’t believe that you can find a good groove with your sleep, it will be very difficult to do so.

      2. Stay Away from Any Screen Time Before Bed

      Everything that you come across is being ingested, including what you watch and listen too.

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      Be mindful to make time to wind down before bed by disconnecting from anything that’s coming at you. This can be a violent flick or a charged up sports game.

      To go further, even if you’re watching something mellow, the blue light from screens can affect circadian rhythms, which can mess up your sleep cycle.

      Just as you can feel super loopy after traveling that entails changing time zones, your devices can have a similar effect.

      3. Have a Consistent Bed Time

      I get it, routines can take the fun away from life, although some routines can guarantee that the fun will keep going around.

      Just like little kids need consistency via their routines to avoid melt downs, we, as adults, need to do consistent things for our health to stay grounded.

      Having a consistent bedtime routine allows your body to have a flow, which will help it, overall, function at its best.

      4. Avoid Caffeine Intake After Noon

      I know that asking some of you to avoid caffeine all together is just a hard “No.” Therefore, I’ll ask you to avoid any intake of caffeine after 12pm.

      Why, you ask?

      This gives your body time to process the stimulant effects that caffeine has and can potentially really help your sleep cycle.

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      5. Keep an Eye on Your Alcohol Intake

      If you’re struggling with sleep, drinking is one habit that can truly be interfering with your sleep.

      Alcohol can cause waking in the night and interferes with sleep quality. It’s deceiving because initially alcohol can make you “pass out” and fall asleep quickly, although the deepest and most restful part of sleep, (REM), rapid eye movement sleep, is compromised when we drink alcohol.

      This is why, even if we do sleep sound after a couple drinks, the quality of our sleep was not a pure that it would be without alcohol processing in our bodies.

      6. Move Your Body Consistently

      I feel like this suggestion is always on one of my tip lists! Getting regular exercise has so many benefits including what it can do for your sleep pattern.

      Utilizing up some of your daily energy by moving your body is a win/win on so many levels. It keeps you fit, it keeps you feeling emotionally better, it helps release endorphins and it can improve the quality of your sleep.

      If you’re having issues sleeping; try regular exercise. It could be a game changer for you.

      7. Don’t Go to Bed Full

      When we go to bed full, we are already at a disadvantage because being full is uncomfortable.

      Eliminating any states of discomfort is a key step to ensuring that our sleep is going to be higher quality. Be mindful of eating a big meal right before you go to sleep. Your digestive track will be happy not to have to go into busy mode when your system is trying to shut down.

      8. Create a Zen Vibe in Your Bedroom

      One of the key ways to create an ideal sleep environment is to bring a sense of calm and comfort to your sleep space. If you have the means, invest in nice bedding, buy an essential oil diffuser (lavender oil is great for calming), get some amethyst stones to promote calming and healing energy.

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      Do your best to make sure your sleep environment is dark, quiet, and not too warm or cold. Do whatever you are called to do to make your bedroom a place of peace and rest. Need I say to avoid using your bed for anything other than sleep (or sex.)

      9. Make a List

      What do you mean make a list? I mean, that if you find yourself with a racing mind right before bedtime, write your thoughts down.

      Take all the mental noise and write it down in a list type format to put it somewhere other than floating around in your head. This action has been so helpful for some of my clients that have struggled with sleep disturbance.

      10. Find Flow through Rhythm

      There have been times where I have literally self soothed my way back to sleep by finding rhythm. I’ve found rhythm with counting numbers; both backward and forward. Although, I don’t care what you count; just count.

      Counting creates rhythm and it also creates a space to focus our thoughts. This is especially true for those of us who have a worried and racing mind.

      The Bottom Line

      As I mentioned a bit earlier, there is hope for anyone struggling with sleep disturbance. A significant first step toward addressing any issue is becoming more familiar with it.

      We can combat this issue with understanding symptoms and causes. Often times, we’ve never been taught that simple, small habits that we’ve been doing can be the gateway to our disturbed sleep patterns. That one shot of expresso after dinner can be a killer for those of us struggling with sleep.

      Do your pat to clear up all that you can on your end, but tidying up what’s within your control.

      As always, if your symptoms continue there are specialist and other avenues to take. Talk with your medical doctor to get more details of higher levels of assistance toward your sleep.

      Be well.

      More Tips to Help You Sleep Better

      Featured photo credit: Unsplash via unsplash.com

      Reference

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