12 sleep disrupters hampering a good night's sleep
There are many reasons your sleep can be hampered. Among the sleep disrupters are these 12 listed below. It helps to restore restful and restorative sleep by determining what the causes are for you. That way you can work to tackle and resolve them or if not, take steps to manage them so you can optimise your sleep quality.
These may be self-explanatory for you but I'll give a brief note on each to get you started, if needed.
Illness:
Depending on the illness, the symptoms or the medications you must take may keep you awake at night.
Shift work:
This totally messes with your circadian rhythm and will affect your sleep pattern. Also you nutrition may become more carbohydrate based and missing vital nutrients. it could be a stressful, high stress job.
Nutrition:
A balanced eating routine is more beneficial both to maximise nutrient intake, reduce the carbohydrates (simple sugars variety), and keep you sated. Going to bed hungry is a sure fire way to have you awake at night. If you are eating too many quick releasing sugary foods (high GL e.g. white bread, sweet foods etc) this will affect your cortisol and melatonin levels and if dysfunction appears this will affect sleep.
You may have food issues or gut issues that keep you awake at night.
Anxiety / Stress:
If you retire to bed anxious your mind is no doubt racing and as your mind is whirling around the issues and trying to find solutions this will hamper your menopausal sleep. As we are prone to anxiety and easily affected by stress then tools to manage your responses are necessary.
Exercise:
Yes exercise helps sleep but how much and timing is important.
Life Stages & Life Changes:
There are plenty of life stages, whether it is moving house, getting married, being in peri-menopause, menopausal, selling your home and building a new one, living with relatives when you'd much prefer your own space, ill, giving birth, dealing with the loss of a loved one, dealing with a health pandemic... all these will affect our sleep. Whether it is the worry, the loss, the hassles etc. In order to function at your best sufficient sleep has to be a priority at these times.
Environment:
We focus on your bedroom and your power down routine here. Life is around you but when sleep is nearing at the end of the night have you a routine that helps you fall asleep and stay asleep for it's restorative benefits.
Caffeine:
Whether it is in coffee, teas, chocolate or whatever you have to keep a check on your intake. Know your limits, not your husband's or best friend's limits. You may only be able to take one cup of coffee or 1 piece of chocolate when they can eat whatever they want and as late as they want. Work to your limits.
Alcohol:
Again like coffee and sugar this can affect your sleep. It is vital to know your stats/limits. How much, how often and how late works for you. That's of course if you drink alcohol.
Sleep Disorders:
There are many sleep disorders but 4 main ones are restless leg syndrome, sleep apnoea, nightmares and insomnia. If you have regular sleep issues and nutrition and lifestyle changes aren't working effectively then it is important to check with your medical team to see if they can ascertain a sleep disorder that may be the cause.
Pain:
This can be a result of a medical condition but there are times like broken bones, the aches and pains of menopause, burning gut issues, muscle loss during menopause does cause pain. Find the source of the pain and get help to resolve it or manage it so you improve your sleep to have the best quality sleep possible
Do any of these resonate with you? I'm running a masterclass on sleep highlighting secrets to a good night's sleep. If you want to deep dive more into sleep, check out the details. DM me on Instagram if you have any queries.