How To Avoid Tossing And Turning During The Night

How To Avoid Tossing And Turning During The Night

19/03/2020 14:49

We’ve all had sleepless nights with bad memories of tossing and turning until the sun comes up. We try counting sheep just to get a few hours of sleep, but not even that works! Think back to those nights and try to remember what you did in the few hours shortly before you went to bed. Did you have a late afternoon coffee because an old friend showed up to your door unexpectedly? Were you hooked on watching the final episode of that new Netflix season? When was the last time you checked your mattress? So many things factor into getting a good night’s sleep, usually centred around your coffee intake, the amount of TV you’re watching and the state of your mattress.

Caffeine has become such a big part of our everyday lives, but one of the biggest downfalls of coffee is how it affects our sleeping patterns. Several studies from Sleep Education have found that consuming caffeine six hours before bedtime reduced total sleep time by one hour. These effects also can be stronger in older adults, as it takes their bodies a longer time to process caffeine. So it’s okay to have coffee, but just keep an eye on the time to make sure you are able to enjoy that extra one hour of sleep that night.

Whether you’re using your smartphone or tablet at night, you're usually holding it pretty close to your face, and that’s where the blue light it emits may interfere with your body's production of the sleep hormone melatonin and keep you awake. This is often why when you’re lying in bed trying to go to sleep, but you’re watching something on your TV or tablet because you think it’s helping you fall asleep, you actually wind up staying awake for longer. And it’s not just because you’re hooked on that new show, but because of the effect it has on your production of melatonin.

The state of your mattress is also a factor to consider when you’re sick of tossing and turning during the night. It is recommended that you flip or rotate your mattress every three months. This is so the mattress wears evenly and ensures it stays durable and in shape. If it’s been over 10 years since you purchased your mattress, you might want to consider buying a new one as the life of your mattress might be coming to an end.

For more information about how you can get a better night’s sleep or if it’s time to get a new mattress, feel free to get in contact with us anytime.