There are a hundred reasons why parents are losing their sleep. Babies who wake up in the middle of the night, kids who sneak into bed, and having a million things to do during the day are just a few of the ways losing sleep is out of our control.
But aside from the factors we can’t control, we actually might also be sabotaging sleep ourselves without even knowing it.
Check out these common ways you could be ruining your sleep and see if any apply to you.
You’re Too Hot, Or Too Cold
Temperature plays a critical role in sleep quality. Ideally, the thermostat should be set between 68 and 72 degrees. Being too warm or too cold can disrupt your REM sleep because your body heat drops.
If the house is already too chilled you will end up waking up in order to get warm. If you’re too warm you will start to sweat and wake up that way.
Your Partner is Ruining Your Sleep
Your bed is too small, one of you likes to cuddle and the other doesn’t, he snores and she kicks, you’re on opposite sleep schedules – there are a variety of reasons your significant other can be ruining your sleep and vice versa.
Instead of trying to cohabitate when it is isn’t working, try setting some boundaries. Buy a bigger bed to give yourselves more room, find a temperature that’s a happy medium or grab an extra blanket.
Keep the room dark, quiet and distraction free which means the night owl/early bird needs to take their activities to another room while the other partner sleeps.
Too Much Web Surfing
Did you know about 60% of Americans use their computer/tablet/phone within an hour of going to bed to surf the web and social media?
Most people do it was a way to wind down but this is actually counterproductive. The artificial light emitted by the technology causes our bodies to be more alert and suppress melatonin, a hormone that promotes sleep.
Try keeping tech out of the bedroom and using the last hour before sleep to allow your body to disengage. Reading a good old fashioned paper book is a great way to relax without tech.
Your Caffeine Intake is Too Great
Once in your system, it can take up to 6 hours for 1/2 of it to be eliminated. So if you have a soda with dinner, or even after work, it could be affecting your sleep. Cut back on caffeine earlier in the day to get better rest at night.
The kids are putting a serious damper on my sleep. Since I’m not willing to give them up, I better figure else what I can do to improve my sleep. ;) I think your caffeine recommendation is something I need to consider.
I learned the hard way that caffeine affects my sleep in a horrible way. Now that I’ve cut that out, I am sleeping like a rock again.
Great tips, I definitely need to lay off the phone before bed!
I drink coffee right before I go to bed sometimes. I know that’s not at all good for me.
I sleep just fine, but it’s my husband’s snoring that wakes me up. Ugh!