So where is your sleep sabotage coming from?

Discomfort and irritation

If you’re waking up to a body full of aches and pains, you might need to take a look at what you’re climbing out of. Think of your mattress as another piece of health equipment that should fit your needs. Firmness is a personal preference, so there’s no universal best option. However, mattresses do have a lifespan and foam and springs can wear down and become incredibly uncomfortable, no matter your sleep style.

The fix: Try to replace your mattress every 7 years (10 at most), and periodically rotate it.

If you’re waking up to a body full of aches and pains, you might need to take a look at what you’re climbing out of. Think of your mattress as another piece of health equipment that should fit your needs. Firmness is a personal preference, so there’s no universal best option. However, mattresses do have a lifespan and foam and springs can wear down and become incredibly uncomfortable, no matter your sleep style.


The fix: Try to replace your mattress every 7 years (10 at most), and periodically rotate it.

Stomach issues

Nothing wrong with a little bedtime snack, but if you’re ingesting large meals before bedtime you’re not doing your sleep schedule any favours. Eating large, heavy meals at night can take four or more hours to digest, so it’s likely that your body will still be working hard to break down your nightly nibbles while you’re trying to shut down. This may also cause you to experience acid reflux and heartburn, which are both far from soothing.

The fix: Try eating smaller meals earlier in the evening, and incorporating foods that help promote sleep, like those high in magnesium (almonds, spinach), potassium (bananas, kiwis) and melatonin (tart cherry juice).

Bathroom visits

Getting in and out of bed repeatedly for bathroom breaks isn’t part of the REM cycle.
Waking two or more times over a six to eight hour period is called Nocturia (the medical term for excessive urination at night), which is caused by adjustable lifestyle choices or could possibly be a sign of an underlying medical condition.

The fix: Try avoiding having any drinks close to bedtime, especially diuretics like caffeine and alcohol. If that doesn’t lessen your nighttime washroom trips, speak to your doctor about other possible causes.

Distractions

A quick bedtime scroll through your social and news feeds is a habit you need to lay to rest. Screens emit light from the blue spectrum, which causes your body to ease up its production of melatonin (the hormone your body produces to help you sleep). So, while you’re checking in on what’s going on, you’re accidently telling your body that it’s not yet bedtime.

The fix: Shut down all screens at least an hour before you’re planning to go to bed, and make sure you turn off or silence any electronics that will be in your bedroom while you sleep. If you need to be looking at screens, dim the light settings or use a screen shield that will filter out the blue light.