Everyone loves sleep, but we don’t always get the best of it. Quality of sleep can have a huge impact on how you navigate life, from how you deal with stress to how productive you are. Which may lead you to ask, what are the problems keeping me from getting a good night’s rest, and how can I address them?
We’re here to help! We’ve done the legwork, and we know how why you may not have caught any good winks in a while. Let’s jump straight into why you may not be sleeping well, and how you can get your zzz’s back.
Am I the only one who sweats at night?
No, you’re not. As it turns out, many lifestyle factors can cause night sweats, from drinking alcohol and smoking to battling with anxiety or taking certain medications. If you’re menopausal, hot flushes cause night sweats, too. When you’re in the heat of summer, night sweats are exacerbated. Everyone knows the classic SA summer sleep deprivation combo: mosquitoes and heat!
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How do you sleep well in the heat?
Studies show that in order to get a good night’s rest in the hotter months, your body needs to maintain a fractional temperature difference between the body and the brain. You want a warm body, and a cool head. Easy ways to do this?
- You can take a cold or lukewarm shower before bed.
- Swap out heavy bedding for light sheets.
- Stop your bedroom from overheating in the day by keeping your curtains closed.
- Keep the room cool.
- Stay hydrated throughout the day.
Mosquitoes are active in the heat, using a room repellent or a citronella based cream to ward them off is your best bet at not being bitten and having your sleep disrupted.
What sleeping position helps the lower back and neck pain?
If pain is something you battle with, then the first thing you need to do is avoid sleeping on your front because it adds pressure to your spine.
Instead, opt to lie on your side (switch sides every night) or lay on your back, so your weight is dispersed evenly along your spine. There are also certain orthopaedic pillows which aid in pain.
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Am I suffering from sleep deprivation?
When you’ve had a bad night’s sleep, it shows.
You’ll tend to feel less focus and fatigued on the day, other symptoms include having a short temper and feelings of hunger. I feel a little like I revert back to my inner child when I haven’t had a good night’s sleep. It’s important for us to build more of a routine around getting comfortable and settling down for the night, in order to maintain a good sleep routine.
Do I have sleep apnoea?
This serious sleep disorder has common symptoms of loud snoring, irregular stop-and-start breathing or choking noises, waking up frequently, and a lack of energy when you wake up. If you discover you have any of these symptoms, it’s important to see a doctor, who may refer you to a sleep clinic, where you will be given a device to monitor your heartbeat and breathing overnight.
Sleep apnoea’s is one of the biggest causes of sleep deprivation and is often overlooked because, well, you were sleeping. If you’ve got the symptoms, have yourself checked. It could be the main reason why you’re not getting proper rest.
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Here’s how to let your burnt-out partner know that you’re here for them
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