It's 3 AM and you're wide awake. You know you’re not falling back asleep. Here are 6 issues that might be keeping you up at night, and what you can do to solve them:
1. Your mattress is too hot.
We've all rolled around trying to find the “cool” side of the bed. It’s a 30 minute full cardio workout just to find a comfortable position to sleep in, and sweating from head to toe makes it almost impossible to fall back asleep. Your mattress should be breathable, and your bedroom should be between 65 and 68 degrees.
2. You’re carrying your stress with you to bed.
It’s time to count sheep, not stare at the ceiling. Waking up from a nightmare about that expense report you forgot to file is no way to get a full night’s rest. Create a sleep prep routine, and stick to it. Include deep breathing and meditation if you can.
3. You're not associating your bed with sleep.
We all love Netflix in bed, but you're training your brain to think that bedtime is time to binge watch The Office. Turn off your devices and keep yourself from checking that one last email before lights out.
4. Your sleep schedule is too sporadic.
Weekend sleepers, we're talking to you: during the week, we wake up and go to bed at the same time, but when the weekend rolls around, all discipline goes out the window. Going to bed later and waking up when you’d typically be in the office walking into your second meeting confuses your brain - have a schedule and stick to it.
5. You aren't getting enough exercise.
Sleep is one of the body's most restorative tools, so give it something to restore. In non-REM sleep, our body’s heart rate slows and muscles are at complete rest. Here, your body can rebuild them. Exercise also helps to burn off that extra double shot of espresso. Exercise regularly: your body and sleep schedule will thank you for it!
6. Your sheets are trapping heat and moisture.
Finding yourself a new set of sheets will change your life. Look for sheets that draw moisture away from your body and are made of breathable materials (like Tencel), so you don't wake up in a furnace of fabric and sweat.
Congratulations! You're on the path to enlightened sleep. Staying asleep shouldn’t be a battle, but a part of your every-night life. Goodnight!