Identify factors that may be preventing you from getting quality rest.

It is estimated that 10% of the population has difficulty staying asleep throughout the night— a problem that can affect both your well-being and quality of life. To celebrate World Sleep Day (15 March), we have the compiled some factors that can sabotage your rest, and remedies to help you get deep and restful sleep.

1. Overstimulation: bright light from a TV or mobile phone can wreak havoc on your quality of sleep. Turn off electronic devices at least an hour before bedtime, so you can help your mind get into “sleep” mode and prepare it for the night ahead.

2. Unsuitable diet: have an early dinner and avoid copious portions and heavy, fatty foods. Try not to consume caffeine from mid-afternoon on, as this compound can block the body’s sleep-inducing chemicals and increase adrenaline production.

3. Alcohol and tobacco: don’t smoke. Nicotine is a stimulant that will keep you awake longer and affect the quality of your sleep. Limit alcohol consumption, especially late in the day, as it can shorten REM sleep (the most restful part of sleep).

4. Irregular schedule: getting a lot of sleep on the weekend or taking long naps during the day can disrupt your sleep-wake cycle. Choose the same time to go to bed every night so your body can get into the habit.

5. Sleep apnoea: This disorder, which causes you to stop breathing momentarily, can disrupt deep sleep, resulting in a feeling of tiredness the next day. Loud snoring is a warning symptom of obstructive sleep apnoea (OSA).

6. Exercising at night: sport in the morning or afternoon can lead to proper sleep, but doing it very late can cause insomnia due to the increase in body temperature it may cause. Try to stop training at least 3 hours before bedtime.

7. Stress: write down your concerns or pending tasks on a piece of paper and one or two steps you can take to resolve them. Then write at least three things you’re grateful for. This can help to clear your mind, gear it towards more positive thoughts and rest more easily.

In addition to these measures, make sure that the mattress is comfortable and suitable (usually lasting 9 or 10 years) and that the room has a peaceful atmosphere, inviting you to sleep. Sources:

Best Health Mag Canada

Sleep Foundation

Science Daily

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