There are so many things that can impact a good night’s sleep, including the light of your room, street noise and more. However, we’re sure you never knew about these!

Your Other Half

We’re sorry to say this, but the one you love may be the reason why you’re not getting your fair share of sleep. What do you love more? Your sleep or your partner?! There’s many reasons why sharing a bed may have a negative impact on your sleep, from them moving around, getting up in the middle of the night, snoring or making the bed too hot. People often have varying degrees of how they feel hot or cold, so this too can impact your night-time comfort.

So what to do? Whilst it sounds harsh, the first thing to do would be to kick them out of bed! No seriously, it’s the first step to working out what’s causing your sleepless nights. Try it for a week and see if there’s any difference. If there is, then at least you know your other half is the cause and can take it from there. If it’s not, then let them back under the covers and keep looking for the source of your sleep troubles.

All is not lost if your other half IS the cause. There are many ways to successfully co-habit the bed at night. For example, if your partner wakes up earlier than you and their alarm disrupts your sleep, try using a fitness tracker instead as many have silent alarm. If snoring is the issue, then a white noise machine can help, or an anti-snoring spray such as Asonor. If your partner moves around a lot then don’t rule out getting a bigger bed!

  

Your Period

Obviously, this is something that only affects women, although if you’re the other person in the bed, it’s likely to impact your sleep quality too. It’s no surprise that monthly hormonal changes, as well as affecting your emotions and water retention levels, can also wreak havoc on your sleep. Those who are especially sensitive to the fluctuating levels in oestrogen and progesterone can find that a few days before their period they can find it hard to fall asleep and instead feel energised at night. Primarily this is due to the oestrogen levels; it’s a hormone that is thought to promote restorative sleep so when it drops every month it can be harder to fall and stay asleep.

So what can you do? At the very least, keep up a sleep routine and prepare for these times by ensuring you don’t expect too much of yourself. It can also help to use a period tracker so you know when your period will arrive. For severe sleep issues that you think may be caused by your period, speak with your doctor about a hormonal birth control option which can regulate hormone levels.

 

Posture

Who knew that the position you lie in bed can affect how easily you drift off to sleep? In general, sleeping on your side is thought to give you better quality sleep, whereas those who sleep on their fronts get the least. However, it actually doesn’t matter if by the time morning comes, you feel well-rested.

 It also turns out that your posture during the day can also impact your sleep – if you don’t sit up straight during the day, it can cause misalignment in your spine which can create extra tension across your body and prevent you from breathing properly. So how does this impact sleep? It’ll make it harder for you to physically relax before bed. The best thing to do before bed in this instance is some gentle stretching as part of a bedtime routine, along with a hot bath and a chance to listen to relaxing music. If meditation or mindfulness is your thing, spend 10 minutes practicing before bed.

 

Your Clock

You know the proverb, ‘a watched pot never boils’ – and it’s the same with clocks. If you’re struggling to fall asleep or get back to sleep, don’t have a clock anywhere near you. As well as causing panic, it can also create cyclical anxiety which is very hard to get out of. For example, if you can’t sleep and look at the watch, you’ll realise how late it is and renew your efforts to fall asleep again. However, if you still can’t fall asleep, you’ll take a second peek at the clock and panic even more as you start working out how much sleep time is left and fear that it’s not enough to leave you well rested by morning.  Our advice? Cover it up with something if you can’t avoid looking at it, or remove it from the bedroom altogether.

 

Your Bedtime

Do you drag your feet to bed, wanting to get one last episode of Making of a Murderer in? Or Prison Break? Or Dexter? Maybe you get home late from work, wolf down your dinner and then snuggle up for sleep? For some, you may finish with a glass to wine to take the edge off the day and to help you sleep? We hate to break it to you but your favourite way to unwind may not be the most suitable for a good night’s sleep. Watching exciting TV programs can stimulate the brain, making it harder to fall asleep, and if you eat just before bed then your digestive system can’t work properly for many reasons including the fact you’re lying down. Even a glass of wine before bed can be disruptive as the process of metabolising alcohol also releases by-products that are stimulating. Neither of these may be enough to stop you falling asleep but they can disturb your quality of sleep and prevent you from the periods of deep sleep that you need. 
 

Still finding it hard to sleep? Try H7, innovative and non-invasive patches that use research from hundreds of years ago to help you get a better night’s sleep. Trials have shown a 75% success rate in improving sleep. It’s perfect for insomniacs.