Many people can only dream of a good night's sleep. From lying awake for hours to waking up several times a night. Do you often see every waking hour passing by? Perhaps one of these causes plays a role:
- Too much caffeine: Let's face it, most of us enjoy a nice cup of coffee. But, have you ever thought about how much caffeine you get with that? Too much caffeine will make you more alert and make it harder for you to fall asleep. Did you know that it can take up to 5 hours for the caffeine from a cup of coffee to be fully processed? From the afternoon onwards it is best to opt for a cup of tea or decaffeinated coffee.
- Irregular sleep patterns: An irregular sleep schedule can disrupt your biological clock, making it difficult to fall asleep. Try to go to bed and get up at the same time every night so your body knows when it's time to relax.
- Excessive light: Unnecessary light in the bedroom can disrupt your sleep. Try to keep the bedroom dark and, if necessary, use a sleeping mask for a deep sleep. Are you on the street side and the street lights shine right into you? Then consider installing light-blocking curtains.
- Too hot or too cold: a bedroom that is too hot or too cold can be very uncomfortable, making it difficult to fall asleep. Try to keep the temperature in your bedroom around 19℃ for ideal sleeping comfort. Do you sometimes lie awake for a long time, but have no idea why? Maybe your cold feet are keeping you awake. Stockings or slippers might help you here.
- Worry & Anxiety: Who never worries before going to sleep? Stress can lead to anxiety, irritability and worry, making it difficult for us to fall asleep. Avoiding stress is of course easier said than done. Therefore, try to exercise regularly, meditate or seek help from a therapist to deal with stress or tension more effectively.
- Smartphone or tablet in bed: Using electronic devices before sleeping can disrupt our sleep due to blue light. The bright light from your smartphone or tablet is very similar to daylight for your body. As a result, your body will produce less melatonin, which will make it more difficult for you to fall asleep.
- Delaying toilet visits: As children we are taught to wake up at night when we need to urinate. Fortunately, because that way your bed stays high and dry ;). If you do not go to the toilet before going to sleep, your body may protest and it may become more difficult to fall asleep or you may wake up again during the night to urinate.
- Sleep disorders: Sometimes there is simply more going on. Sleep disorders such as sleep apnea can lead to serious and chronic sleep problems. Consult your doctor if you suspect that you suffer from a sleep disorder so that you can receive the right medical help for a good and healthy night's sleep.
Pharmacist Dirk Christiaen
Founder of Metis Supplements