From too much sex to sleeping on wrong side, expert reveals 10 reasons you’re struggling to nod off at night
YOU’VE put your worries to bed, set the phone aside and snuggled up under those warm sheets – so why are you struggling to sleep?
According to a new study, on average we are each losing a whopping 30 days of sleep each year.
The typical person gets about six hours of kip a night compared with the eight hours recommended by the NHS.
The survey, commissioned for an app called Lingo, found that nine in ten of us are permanently tired, with 45 to 59-year-olds suffering from the most unsettled nights.
So what could be affecting our shut-eye?
Here, doctor and sleep specialist Noreen Nguru reveals ten bedtime activities which many of us are doing wrong.
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READING BEFORE BED: People say reading at night will relax you, but research shows that if you read an emotionally draining story, this can affect your sleep.
“It’s the same with the types of shows you’re watching too,” says Dr Nguru.
“Anything that elevates your heart rate and stress hormones – even a passionate discussion – can make it tough to fall asleep.”
USING THE WRONG TOOTHPASTE: The chances are, you’ve never thought about the toothpaste you use before bed.
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But strong mint-based products stimulate the brain and can keep you awake at night.
“We know strong tastes can keep us awake – a spicy curry lingering on your tongue, for example,” says Dr Nguru.
“Mint promotes alertness, and chewing gum can make your brain associate it with staying awake, not winding down.”
SLEEPING ON YOUR RIGHT: If some mornings feel like a challenge, you’re probably sleeping on your right-hand side.
In a recent poll, 32 per cent of right-side sleepers said they woke exhausted, compared to 27 per cent who sleep on the left.
“Your stomach is on your left side so if you sleep on your right, you increase your risk of acid reflux,” Dr Nguru reveals.
“A common symptom is coughing.”
HAVING THE ROOM TOO QUIET: When issues such as rowdy neighbours and noisy pets are put to bed, your bedroom could be just a bit too quiet.
You’ll hear even the tiniest noise.
“Even the smallest movement can pull us from sleep, especially light sleepers,” says Dr Nguru.
“If your house is eerily silent, play a continuous sound like white noise or rainfall. It’ll mask the sound of your neighbour’s loo flushing.”
COOL DOWN ON THE SEX: It’s important to get intimate with your partner, but having lots of sex before bed increases your body temperature and can make you too hot to rest.
“I’m not saying don’t cuddle a partner, but avoid draping yourselves over each other when you’re ready for bed,” advises Dr Nguru.
“You should be lowering your body temperature and keeping the bedroom cool before sleep. Vigorous exercise won’t help.”
SKIP THE CUPPA?: Many people believe that any amount of caffeine will keep you awake all night, but a 2020 study found that tea fans in Northern Ireland enjoyed 7.9 cups a day and slept for around 6.76 hours a night.
Those in the South West drank 4.2 cups but only slept for 6.55 hours.
Drinking tea won’t stop you from sleeping as it contains properties which reduce stress.
However, it should be drunk a few hours before bed to reduce the effects of caffeine when you hit the pillow.
Dr Nguru said green tea is even more conducive to a good night’s sleep.
She says: “Green tea has a much lower caffeine content and has been linked with a more restful night’s sleep.
“It contains theanine, which is proven to reduce stress-related hormones.”
WEARING A SLEEP TRACKER: Smart watches that analyse your shut-eye can make you obsess over the quality of your sleep and even result in insomnia.
Dr Nguru says: “There’s a fine line between ensuring good sleep hygiene and obsessing about it. Using a tracker can create a negative association with poor sleep and may cause insomnia.”
TV ON STANDBY MODE: Even the tiniest standby light or frequent flashing – from your idle Alexa to charging laptops – can stimulate the brain and cause unwanted awakenings throughout the night.
“Even in deep sleep, your brain can pick up on little lights and disrupt rest,” Dr Nguru explains.
“Keep tech out of the bedroom and go back to an analogue clock that won’t flash all night long.”
LISTENING TO SLEEP STORIES: Many adults say bedtime tales help them drop off, but they don’t work for everyone.
You may become anxious that you will still be awake when the story finishes and teach your brain to fight fatigue.
“Sleep stories can train your brain to expect entertainment, and you can lose that connection between what’s sleep and what’s an activity,” Dr Nguru explains.
“Play it elsewhere in the house, then go to bed when you’re sleepy.”
TURNING OFF THE LIGHTS: Feeling frightened after lights-out is surprisingly common.
It’s thought 10million British adults are afraid of the dark.
“Worrying about turning off the lights sparks a stress cycle in your brain, making you scared and unable to close your eyes,” Dr Nguru explains.
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“It’s hard to sleep in even very low light.”
Exposure therapy – starting with some light and slowly decreasing it – can help.