Are These Things Keeping You Up At Night?
Here are some things that might keep waking you up at night and ways to deal with them.
Suddenly you wake up in the middle of the night. You look at the clock, and it is 3 A.M. You’re fully awake and can’t get back to sleep. Does this sound familiar? If so, you are not alone. Most people normally wake up one or more times during the night. Most people go right back to sleep. However, some people wake up so often that it disrupts sleep. Others have trouble falling back asleep once waking up. Here are some common things that can cause you to wake up at night and ways to deal with them.
#1 A Hot Bedroom
Getting too hot while sleeping disrupts your circadian rhythm (sleep wake-cycle). Your body temperature naturally falls while you sleep. If your bedroom gets too hot, it will interfere with your body’s natural temperature. Keeping your room cool rather than warm will help your body stay at its natural cooler temperature. As a result, you’ll sleep much better at night. Your bedroom should be kept lower than your living spaces for optimal sleep. So, lower the thermostat below 75 degrees Fahrenheit before turning in for the night.
#2 A Cold Bedroom
While you might think that the key to getting a good night’s rest is to crank down the thermostat, it is not that simple. If you don’t have enough blankets or your bedroom is too cold, it can keep you awake, as well. The optimal temperature for sleep is difficult to say as people differ regarding their comfort with various temperatures. Usually, a range between 65 and 72 degrees Fahrenheit is best for most people. So, if you are waking up shivering in the middle of the night, try setting your thermostat above 65 degrees and see if that makes a difference.
#3 Your Twitter Feed
How many times has your sleep been interrupted by a beep, tone or sound from your phone? Sleeping near your cell phone can cause you to wake up frequently. Once you hear that beep that signals that you have a notification, it is pretty hard to resist the temptation to check your phone. This stimulating activity makes it hard to wind down. Even a quick peek at your messenger app wakes your brain and body from sleep. To keep your electronic devices from keeping you awake, silence them about an hour before you go to bed. Don’t recheck them until you wake up.
#4 That Late Night Glass of Wine
Alcohol is sedating. So, it might initially help you fall asleep. However, alcohol interferes with your REM sleep. This can make your sleep restless and fragmented. The best thing to do is to avoid drinking right before bed. Limit drinks to a couple of hours before bed. Having a glass of wine at an early evening cocktail hour will probably be okay. This will give your body plenty of time to metabolize the alcohol before bedtime.
Are Sleeping Pills Turning You Into A Binge Eater?
Do you toss and turn all night long? If so, then you are not alone. More than 70 million Americans have trouble sleeping and many take sleeping pills to help fall or stay asleep. Are these pills turning you into a binge eater?
There are so many things that can interrupt sleep. Stuff like busy schedules, stress and constant stimulation in the form of technology can make it hard to wind down. The problem is that a lack of sleep can lead to a variety of issues, including trouble paying attention, impaired reaction times, daytime irritability and more.1
If you are like many people who have sleep problems, you might take sleeping pills to help you fall or stay asleep. The problem is that sleeping pills can cause a variety of strange side effects, such as nocturnal binge eating and driving a car while asleep. Patients have reported all kinds of weird behavior after taking sleeping pills from midnight binges to operating appliances. These strange side effects are unacceptable for many people.2
So, what can you do if you can’t sleep and don’t want to risk the severe side effects of sleeping pills? Some excellent non-pharmacological sleeping aids can help improve sleep. Natural sleeping remedies can help you get a good night’s rest without the severe and unusual side effects that occur with sleeping medications. Here are some of the best natural sleep aids.
#1 Magnesium Glycinate
Magnesium is essential for health. It is involved in many of the processes that take place in the human body. It is critical in energy production. Magnesium also has stress-relieving properties. Not surprisingly, this mineral is necessary for sleep as well. Experts say that most people in the United States don’t get the recommended amount of magnesium. Taking a chelated magnesium supplement each day, such as magnesium glycinate, can help you get the right amount of this vital mineral and thus help promote a good night’s sleep.3Seratame has been shown to be a great product containing magnesium glycinate and promoting deep restful sleep.
#2 Essential Oils
Essential oils refer to oils that come directly from the fruit, flower, seed or bark of a tree or plant. The unique essence that comes from the plant when it is crushed is called an essential oil. These oils sometimes referred to as volatile oils, are very concentrated. Aromatherapy refers to using these essential oils to promote good health and improve the quality of life. Various essential oils help promote sleep and relaxation. You might try lavender, Roman chamomile or tea tree for rest.4
#3 Bedtime Yoga
Bedtime yoga is a great practice to help relax the mind and body. A good bedtime yoga sequence can help you calm down. Try simple poses that focus mainly on breathing and help you release tension in your body. Great bedtime poses include the child’s pose, a gentle twist or legs up the wall pose.5