Why Can’t I Sleep?
Poor sleep seems endemic in our society. Some people even wear their inability to sleep like a badge of honour. It definitely seems that post-covid, sleeping patterns have got worse and worse. Finding someone who regularly has a good sleep is a real rarity.
But why is this?
There has been a massive increase in levels of stress and anxiety, which can contribute to poor sleep. Of course, not getting enough sleep – or having broken sleep – can also lead to stress and anxiety. It’s a bit like the chicken and the egg – which one came first? Of course, it doesn’t really matter when you’re stuck in that loop of not sleeping, with rising levels of stress and anxiety keeping you from ever getting a good night’s sleep.
We know that lifestyle factors have an impact. What we eat and drink – and when we eat and drink – has a massive impact. If we’re engaged in shift work this disrupts sleeping patterns. But even just not having a regular routine for the times we get up and go to bed (or changing this over the weekend) can knock our sleep out of balance.
Poor sleeping environments also don’t help. When did you last change your pillow, or mattress? Can you even afford a new bed if yours is proving uncomfortable? Often our bedrooms are too light, or noisy, or hot. And if we sleep in the same bed as another person, it’s unlikely that we can get things right for us – as we’re likely to have different needs to them. And we all know the impact of blue light, but most of us still have phones next to our beds – and go straight from the screen to trying to get to sleep.
So there are lots of factors that are preventing us from getting a good night’s kip.
Effects of Sleep Deprivation:
There are so many ways that we are negatively affected by not getting enough sleep. I found a great article in Healthline that details 11 of them – have a look for more on this: https://www.healthline.com/health/sleep-deprivation/effects-on-body
Memory issues
Trouble with thinking and concentration
Mood changes
Having accidents
Weakened immune system
High blood pressure
Increased risk of diabetes
Weight gain
Low sex drive
Risk of heart disease
Poor balance
It’s clear that it’s well worth us sorting out this issue if we can.
How to Improve Sleep:
There are some things that we can do to help improve our ability to sleep. Some of these are well known, but perhaps we don’t always pay attention to the things that seem simple.
If you are experiencing high levels of stress and anxiety, it is worth looking into doing something about this. Whether it’s stress management techniques, getting support from a counsellor, or changing up your routine to get into nature more there are things that can help. I won’t divert from this blog to start looking at stress and anxiety in more detail, but am always happy to have a chat to see if there is any way we can help you with this. Get in contact if you’d like to set up a free 20 minute Discovery Call to see if we can help: susie@pauseandbreathe.co.uk
In terms of lifestyle factors, be aware of what you’re eating and drinking and when. It’s not a good idea to go to bed on a full stomach, so planning to stop eating several hours before you bed down is a good idea. Also if you’re drinking alcohol, stopping a few hours before bed and having several glasses of water can help. Everyone is different with caffeine, but having your last caffeinated drink 4-6 hours before bed is wise (some people will need to stop earlier if they are sensitive). Remember that drinks like coke contain caffeine too.
The biggest lifestyle factor for me is keeping to a good routine. I aim to be in bed before 11pm, which probably isn’t early enough! However, if I stay up later than this at the weekend – just because it’s the weekend – I really suffer the next day. 7 hours sleep is right for me. Some people will need more, some less. I recommend putting a routine in place, and noticing how much sleep feels right for you.
For your environment, play around with pillows – numbers / thickness / level of support. Have different thickness duvets, or blankets, you can use at different times of year. Is the window open or closed right for you? Creating options can help us feel a little more in control. If you share a bed with someone, do you need to share a duvet? Getting single duvets on our shared bed has made a massively positive difference to the way that we both sleep. Don’t be too rigid – do what works for you. I know of a couple who top and tail, and feel that this has improved their sleep no end. Separate beds or separate rooms may be even better. There is no right or wrong, and no shame in doing something that feels different to everyone else. We spend so much time in our beds that it really needs to be a place that is comfortable, welcoming and that does the job – helps us to sleep.
You’ll have heard recommendations before about not having your phone next to you at night. I would echo this. But, of course, I have my phone next to me at night. I usually listen to a yoga nidra to help me sleep – I put my phone under the pillow, and notifications are off (I don’t have them on during the day either). Be cautious about spending too much time on your phone directly before sleeping, or about coming straight from the TV (or computer) screen and expecting to get straight to sleep. It’s unlikely that we’ll be able to switch off from that stimulation straight away. Allow some downtime – listen to some calming music, or a meditation – or yoga nidra. Take time to relax your body, force some yawns by stretching the mouth wide open, and open up to the idea of sleep. If it doesn’t come immediately, don’t pick your phone up again! See if you can leave it be.
Exercises That Can Help Sleep:
There are several different exercises that can help sleep – things we can listen to / things we can do – that might make sleep more likely. I’m looking forward to sharing these on my 5-Day Sleep Programme, which is starting on Monday 4th September 2023. Click here for more information and to book in.
If you’re reading this blog after that date, get in contact and I can share the recordings with you: pause@pauseandbreathe.co.uk
Good luck making changes to your sleeping habits - it is hard, but well worth persevering with.
With a smile, Susie x