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Tag: insomnia

How do you treat insomnia?

November 23rd, 2020 by The Hello Doctor Team

Do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock?

In an ideal world, after a long day, you’d easily fall asleep. Unfortunately, despite feeling exhausted, some of us struggle to sleep.

Insomnia is a common sleep disorder which impacts the ability to both fall asleep and stay asleep.

Interrupted, or non-restorative sleep eventually takes a toll on your energy, mood, and ability to function during the day. Chronic insomnia can eventually lead to serious health problems.

Two types of insomnia

Primary insomnia: Primary insomnia is a disorder itself, in other words, not a symptom or a side effect of another medical condition. Your doctor may diagnose your sleeplessness as primary insomnia after ruling out other medical conditions as a cause.

Secondary insomnia: Secondary insomnia occurs as a result of another health condition or as a side-effect of prescribed medication. It can be short-term or long-term. Most people with chronic insomnia have secondary insomnia.

Causes

There are several causes of insomnia, caused by either physical or psychological factors, such as:

Disruptions in circadian rhythm: Jet lag, job shift changes, high altitudes, noise, extreme heat or cold.
Psychological issues: Bipolar disorder, depression, anxiety disorders, or psychotic disorders.
Medical conditions: Chronic pain, chronic fatigue syndrome, angina, acid-reflux disease , chronic obstructive pulmonary disease, asthma, sleep apnoea, Parkinson’s and Alzheimer’s diseases, hyperthyroidism, arthritis, brain lesions, tumours and stroke.
Hormones: Oestrogen, hormone shifts during menstrual cycle.
Other factors: Pregnancy, overactive mind, sleeping next to someone who snores, parasites or genetic conditions.

How do you know if you have insomnia?

Here’s how to tell:

1. You can’t fall asleep at night. Lying awake for 30 minutes or longer once you get into bed should be a red flag.
2. You wake up in the middle of the night and can’t fall back to sleep within 30 minutes.
3. You wake up earlier in the morning than you anticipated.

To find out if you have insomnia, your doctor will do a physical exam and ask you about your symptoms, daily habits, and stress levels.

Your doctor may also:

  • ask you about your sleep habits.
  • do tests to rule out other medical problems that might cause insomnia
  • talk to you about the medicines you take, and
  • ask you to do a sleep study, called a polysomnogram (PSG). During a sleep study, you stay overnight at a sleep centre or medical facility. You’ll be hooked up to monitors that record brain activity, eye movements, heart rate, and blood pressure while you sleep. Machines also record snoring, chest movements, the amount of oxygen in your blood, and how much air moves through your nose while you breathe.

The treatment for insomnia depends on its underlying cause. Treatment includes improving sleep habits, behaviour therapy and identifying and treating underlying causes. Although sleeping pills may be used, these are always closely monitored for side effects.

If your insomnia is caused by a short-term change in your sleep/wake schedule, like jet lag, your sleep schedule will probably return to normal on its own.

Chronic or long-term insomnia can be treated with lifestyle changes, cognitive behavioural therapy (CBT), and/or prescription medication.

When insomnia is caused by a medical condition, your doctor may refer you to a specialist who can treat the underlying condition. Once the underlying condition has been identified and managed, it’s likely that your insomnia will start to improve.

References:

What you need to know about sleeping tablets

November 24th, 2019 by Content Editor

If you struggle to peacefully drift off to la-la land, it means your sleep-wake cycle may be out of whack. Possible reasons for this include having too much caffeine before bed, watching TV, working on your laptop, or being on your phone late at night.

When sleep just won’t come, it’s tempting to turn to a sleeping pill for relief. But before you do, make sure you understand how they work.

Sleeping pills 101

Sleeping pills act as a temporary band aid to sleep problems. There’s a wide range of sleeping pills that vary from supplements, to over-the-counter (OTC) medication and prescription drugs.
Some of these medications can be addictive and can worsen insomnia in the long run. If you have ongoing insomnia, it’s important to see a doctor who will advise you on the best approach for treatment.

Here are common effective sleeping pills. Speak to your doctor before you start taking any medication.

Melatonin

Many sleeping pills contain melatonin. They’re commonly prescribed for circadian rhythm sleep disorders, which are problems with your internal sleep-wake cycle.

The brain produces a hormone called melatonin which regulates the sleep-wake cycle by telling the body that it’s almost time for bed when it’s dark.

Melatonin can help with:

  • Jet lag
  • Trouble falling asleep at night
  • Coping with shift work

Melatonin supplements are available without a prescription from your local pharmacy.

Benzodiazepines

This medication is most commonly used as a tranquiliser for the treatment of anxiety and insomnia. They can also be used to treat severe muscle spasms, tremors, acute seizures, and alcohol and drug withdrawal symptoms.

However, these drugs are likely to cause daytime drowsiness and can cause drug dependence, meaning you may always need them to be help you sleep.

Benzodiazepines can help with:

  • Sleepwalking
  • Night terrors

Hypnotics

These are a group of sleeping medications only available by prescription.

You doctor is only likely to prescribe the drugs for insomnia that’s long-lasting and bothersome as they can have several negative side effects. The drugs can also treat movement disorders that interrupt sleep.

Hypnotics can help with:

  • Restless legs syndrome (RLS)
  • Periodic limb movement disorder.

Doxepin

Doxepin is used to treat insomnia in people who have trouble staying asleep. Doxepin is in a class of medications called tricyclic antidepressants. They work by slowing activity in the brain to allow sleep.

Doxepin is also available as a capsule and liquid to treat depression and anxiety.

Risks and side effects

All prescription sleeping pills have side effects. These will vary depending on the specific drug, dosage and how long the drug lasts in your system.

Common side effects include:

  • Prolonged drowsiness the next day
  • Headache
  • Muscle aches
  • Constipation
  • Dry mouth
  • Trouble concentrating
  • Dizziness
  • Unsteadiness and rebound insomnia

Other risks include:

  • Drug tolerance
  • Drug dependence
  • Withdrawal symptoms
  • Drug interactions
  • Rebound insomnia.
  • Masking an underlying problem

Use sleeping pills safely

The American Academy of Sleep Medicine advises the following:

  • Never take a pill without a doctor’s approval.
  • Don’t drink alcohol before using the medication.
  • Take the first dose when you have planned no activities for the next morning.
  • Don’t drive or operate heavy machinery after taking a sleeping pill.
  • Call your doctor right away if you experience any complications.

Sleep is an important part of your overall well-being, and without enough of it, your health can suffer. It’s important to recognise and identify lifestyle habits that could be interfering with your sleep. Often, small changes to how you spend your day and improve how you spend your night!

References:

How blue light affects your health

October 7th, 2019 by Content Editor

Scrolling through your phone in bed before lights out might not be the healthiest way to end your day. There are rising concerns about the effects of screen time and the impact it can have on our vision and health. The main cause of concern is blue light.

The blue part of the light spectrum is very strong in Smartphones, tablets, TVs and other electronic devices with light-emitting screens.

The effects of blue light

It can break your sleep rhythm

Our natural, internal process that regulates the sleep-wake cycle and repeats almost every 24 hours, (circadian rhythms), was well in sync with the sun before the invention of the lightbulb. Night-time light disruption was minimal.

Now, artificial lighting can be found everywhere, from street lights and hospitals to TVs, laptops, and cellphones. There’s a suspected correlation between the increase in night-time lighting and the increase in mood disorders.

Lighting intensity is measured in lux units (lx). The level of lux produced from different light sources reveals that digital screens have caused an exponential increase in night-time light intensity. A laptop alone without the use of a TV, cellphone, etc., can produce over 33 000% more lux than a full moon.

The artificial light that phones produce can trick our bodies into staying awake instead of snoozing. Blue light activates neurons in the brain and increases alertness that keep you awake. It disrupts the melatonin hormone that regulates sleep-wake cycles. This causes sleep deprivation.

You could develop headaches and migraines

There’s a specific neural pathway from the eyes to the brain, according to researchers. This separates from how vision is transmitted and ultimately causes blue light wavelengths to worsen headache pain and other symptoms.

The blue light can increase other symptoms of migraine that include aura symptoms, photophobia/light sensitivity and dizziness/nausea amongst other symptoms.

Cut back on the blue

To help prevent the blue light’s adverse effects on your sleep cycles, avoid looking at screens in the last hour or two before bed. If that’s all too impossible, try other options that could minimise the effects of blue light on your vision.

  • Use warmer lighting in your home by opting for more yellow-tinted LED lightbulbs instead of the bright white ones.
  • Wear orange-tinted glasses that filter out blue light while working at your office computer, or use a screen protector that does the same without altering your entire field of vision.
  • Use screen filters or apps on your devices to eliminate blue light. The colours may differ, but the screen will be easier on your eyes in the late evening.

Schedule an eye exam with your optician if you’re concerned about the effect blue light may have on your eyes. You doctor can help determine if there’s damage and help you come up with a plan to minimise other harmful variables like UV light.

References:

3 recipes for a good night’s sleep

October 6th, 2019 by Content Editor

Here are three recipes to get your sleep hormone, melatonin pumping.

Golden turmeric milk

A simple glass of milk before bed works wonders but add some turmeric – even better. Golden milk has become trendy in the world of health, and with good reason. Turmeric is packed with anti-inflammatory substances and antioxidants. What’s more; it helps improve quality of sleep. Sip on a warm glass of turmeric milk before bedtime to reap the benefits.

Ingredients

  • 2 cups of milk of your choice.
  • 1 ½ tsp of ground turmeric.
  • ½ tsp of cinnamon.
  • 1 tbsp of honey or maple syrup.
  • 2.5cm of fresh, peeled ginger.

Method

  • Warm the milk, turmeric, cinnamon, ginger, and honey or maple syrup in a small saucepan until it simmers hot.
  • Whisk well to dissolve spices and divide into two mugs.

Chickpea burgers

Humble chickpeas are on most people’s plates lately, so why not plate them up too? And if you’re after a meal to help you sleep, you’re in luck. Chickpeas are filled with Vitamin B6, which is needed to make melatonin. Besides turning chickpeas into a main meal, snacking on them throughout the day could also help your body relax enough to sleep. Here are chickpea burgers that are perfect for a hearty supper. If you’re a fan of falafels, you’re in for a treat.

Ingredients

  • 2 tbsp sesame seeds.
  • 1 tbsp ground coriander.
  • 1 tbsp ground cumin.
  • 2 tsp olive oil.
  • 4 scallions, chopped.
  • 3 cloves garlic, minced
  • 1 tin of chickpeas, rinsed.
  • 1 cup cooked brown rice.
  • â…” cup wheat germ, divided.
  • 3 tbsp lemon juice.
  • ½ tsp salt.
  • ¼ tsp freshly ground pepper.
  • 4 wholewheat pita breads, warmed.
  • 8 slices tomato.
  • 1 cup baby spinach.
  • 4 tbsp non-fat plain yoghurt.

Method

  • Heat a small pan over low heat. Add sesame seeds and toast, stirring, until golden brown, 2 to 4 minutes. Add coriander and cumin; cook, stirring, until fragrant, 10 to 20 seconds or more. Transfer to a plate and let cool.
  • Once cooled, grind and set aside.
  • Add oil to the pan and heat over medium heat. Add scallions and garlic; cook, stirring, until softened, about 2 minutes. Set aside.
  • Preheat a grill to medium-high and brush lightly with olive oil.
  • Coarsely mash chickpeas in a medium bowl with a potato masher.
  • Stir in rice, â…“ cup wheat germ, lemon juice, salt, pepper, the spice mixture and the scallion mixture; mix well. Shape the mixture into four ¾-inch-thick patties.
  • Place the remaining â…“ cup wheat germ in a shallow dish and dredge the patties, pressing the wheat germ onto them firmly.
  • Grill the patties until browned and heated through, about 3 minutes per side. Tuck the burgers into pitas with tomato slices, spinach and yoghurt.

Chocolate-cherry snack bars

These chewy snack bars make a quick, wholesome snack. They’re easy to carry in your hand or lunch bag. The tart, dried cherries add a yummy flavour and a boost of melatonin.

Ingredients

  • 2½ cups unsweetened puffed wheat cereal.
  • ½ cup pecan halves, chopped medium-fine.
  • â…“ cup salted roasted pumpkin seeds.
  • ¼ cup dried cherries or dried cranberries, coarsely chopped.
  • 2 tbsp sesame seeds.
  • 1 tbsp ground flaxseeds.
  • ½ cup honey.
  • ½ tsp vanilla extract.
  • â…› tsp salt.
  • ½ cup mini semisweet chocolate chips or finely chopped bittersweet chocolate.

Method

  • Position a rack in the lower third of oven; preheat to 150°C. Line a pan with greaseproof paper, letting it overhang on two opposite sides.
  • Toss cereal, pecans, pumpkin seeds, cherries (or cranberries), sesame seeds and ground flaxseeds in a large bowl.
  • Combine honey, vanilla and salt in a small saucepan. Warm over medium heat, stirring, until the honey is more fluid, and the salt is dissolved. Pour the honey mixture over the dry ingredients and fold until everything is moistened and sticky.
  • Let cool for 5 minutes. Fold in chips (or chopped chocolate) until evenly distributed. Scrape the mixture into the prepared pan and spread evenly with a fork. Using the back of the fork, press the mixture very firmly all over. (Alternatively, cover with parchment paper and press firmly all over.)
  • Bake until the top is golden brown, about 35 minutes.
  • Run a knife along the unlined sides of the pan to detach the bars. Let cool in the pan on a wire rack to room temperature, about 1 hour. Use the ends of the parchment to lift the bars from the pan. Gently peel off the parchment.
  • Use a heavy, sharp knife to cut into 16 bars or squares.

References:

How a rocking bed makes you sleep better

April 8th, 2019 by The Hello Doctor Team

Ever notice how easy it is to doze off when you’re swaying back and forth in a hammock? Or how effortlessly a baby is lulled to sleep after being rocked? Well, science says there’s a reason why.

Many of us have trouble falling asleep at night. This could be due to restlessness, recurring endless thoughts or sleeping disorders like insomnia. Research shows that a rocking motion can help you fall asleep easily as it allows your mind to concentrate on a single stimulus: rocking.

What’s more; rocking can trigger comforting memories like being soothed to sleep by your mother when you were a child.

Rock-a-bye baby

A study by researchers at the University of Geneva found that rocking improves quality of sleep and can enhance memory. The study focused on 10 healthy adult women and eight healthy men. The participants were split into two groups and asked to spend two nights in a laboratory. One night was spent in a stationary bed and the other, in a rocking bed. The rocking bed moved back and forth slowly, every four seconds.

Besides getting tested for sleep quality, each participant was tested for vigilance and memory. For the memory test, the men and women were shown 46 pairs of French words before and after sleeping (either in the stationary or rocking bed). This was done to check how well their long-term memories would work after sleeping either way.

The vigilance test involved measuring how fast each participant could react after pressing keys to sequences of crosses that appeared at the centre of a computer screen.

The results

After a night spent rocking, participants fell asleep quickly, slept deeply and stayed asleep for most of the night. With the stationary bed, participants took longer to fall asleep, didn’t sleep as deeply and woke up more often during the night.

The memory test revealed that after sleeping in the rocking bed, participants were better at remembering the paired French words. Furthermore, the night spent in the rocking beds made the participants more vigilant during the tests compare to the night in the stationary bed.

So, what now?

The two tests showed that sleeping in a rocking bed increases your quality of sleep, and memory and vigilance abilities. The researchers behind the study suggest that these findings could be used to develop new approaches for treating those with insomnia and other sleeping conditions.

For now, investing in a rocking bed could weigh heavily on your pockets, but there are other ways to get the swaying effect.

  • Invest in a hammock, a comfy rocking chair or a hammock chair.
  • Go to sleep and wake up at consistent times.
  • Switch off bright lights during bedtime (including your Smartphone).
  • Sleep on a comfortable mattress and pillows.
  • Don’t drink coffee or alcohol a few hours before bed.
  • Sleep on your side to reduce pressure on your body.
  • If you have insomnia or struggle to sleep, talk to your doctor about a melatonin supplement or medication.

References:

These foods will help you sleep

February 28th, 2018 by The Hello Doctor Team

The last thing you want after a long day at work is to toss and turn as sleep eludes you. No one wants to take Insomnia to bed. It’s worth noting that the foods you eat may be culprits. On the upside, there are also foods that can bring on forty winks faster than you can count sheep.

First, let’s understand why sleep is so important: Sleep affects everything! According to the Harvard Medical Health School, the lack of sleep goes far beyond simply making you tired and moody. A lack of sleep can increase your risk for obesity, the development of heart diseases, and Type 2 diabetes.

Sleep also impacts your day-to-day activities. According to research, sleep deprivation has been linked to irreversible brain damage, cognitive decline, memory loss and possibly Alzheimer’s disease. Your brain needs as much rest as possible to efficiently carry out tasks.

One of the causes of insomnia is sleep apnea. This condition can wake you up several times during the night. It is caused by pauses and shallow breathing while sleeping, when your airway closes. There are also other complications like surges in blood pressure and cardiovascular disease. The good news is that when sleep apnea is treated, blood pressure may go down.

If you think this may be you, get it checked out by your doctor ASAP.

Snooze away

Skip the refined carbohydrates, sugar-laden drinks and baked goods, as they reduce serotonin levels (a chemical messenger that acts as a mood stabiliser) and wrecks your sleep. Instead, opt for wholegrains as bedtime snacks. Choose popcorn, oats, or wholewheat crackers.

Milk and yoghurt are other sources of the amino acid, tryptophan. According to research, calcium is effective in reducing stress and stabilising nerve fibres, including the ones in the brain. Sip on a glass of warm milk before bed.

Bananas are a good source of magnesium and contain tryptophan. Both properties may help you get a good night’s rest.

Cottage cheese contains casein, a milk protein that’s known to help with overnight muscle repair and growth when eaten before bed.

Prunes are loaded with Vitamin B6, calcium and magnesium; these help make the hormone, melatonin, which regulates sleep.

Dark chocolate contains serotonin, which helps relax your body and mind. It’s also rich in magnesium; an essential mineral that keeps your body clock running on time.

Cherries, nuts and oats, are natural sources of melatonin. When eaten regularly, they can help regulate your sleep cycle.

A handful of almonds contain tryptophan and magnesium, which help to naturally reduce muscle and nerve function while also regulating your heart rhythm.

Good to know

Do you ever wonder why you have the sudden urge to take a nap right after you’ve eaten? After a heavy meal, your insulin levels spike. For everything that you eat, your pancreas produces insulin to regulate your blood sugar levels. The heavier your meal, the greater the insulin production. The increased secretion of insulin in your body, results in the production of the sleep hormone. It gets metabolised into serotonin and melatonin in your brain and this ultimately induces drowsiness.

References:

The ABC of Stress

October 27th, 2017 by The Hello Doctor Team

Medically speaking, stress is the body’s emotional, physical, psychological and behavioural response to certain internal and external influences (stressors.) It’s not just humans that deal with stress, every living organism has a stress response that allows it to survive and evolve. And while small amounts of stress are actually good for us in that they keep us motivated and on our toes, persistent day-to-day stress is linked to a number of serious health conditions. The most common stressors tend to include: stress at work and home, relationship woes, family troubles and financial debt.

Whatever your reason for being stressed out, Dr. Russell from Hello Doctor recommends that you get to the root of what’s causing your stress, and do whatever it takes to reduce or eliminate that stress from your life, before it starts taking a toll on your health.

What are the causes?

Stress is unique to each person, so the same causes don’t apply to everyone. A ‘stressor’ is what causes a person stress, and knowing what your stressor is, is the first step to managing stress. The most common causes of stress are:

  • Traumatic events: a death in the family or losing your job for example
  • Poor eating habits: you’re not eating a balanced diet
  • Financial instability
  • Health concerns: are you always sick, or do you have a chronic health condition
  • Work or home stress: Are you doing too much at work, are there people at work you don’t get along with who are causing you problems? Is your relationship with your spouse or partner taking strain?
  • Children: Children are a blessing, but it can be expensive and challenging bringing up a child, especially if you don’t have family or financial support
  • Phobias

How do you know if you’re under stress?

Symptoms of stress depend on how well a person manages stress, and how long a person has been dealing with it. Remember, stress takes a heavy toll on the body, even if you do think you’re managing it well.

The most common physical symptoms of stress include:

  • Difficulty sleeping
  • Muscle aches and pains
  • Tension headaches
  • Chronic fatigue

The most common mental or emotional symptoms of stress include:

  • Feeling depressed
  • Lacking motivation and enthusiasm

Often, people who are stressed for long periods of time turn to alcohol and drugs as a way cope with it. This is NOT the solution, and it can lead to more serious problems, like addiction, very quickly.

How do you overcome stress?

When it comes to treating and beating stress, it’s not the same as treating other illnesses. The first thing you need to do is find the source of what’s causing you stress, then you need to work on ways to reduce or eliminate that stressor from your life. If you have financial debt, find out how you can pay it off faster – even if you can only pay a few hundred rand more a month it will make a difference.

If you’re struggling with insomnia as a result of stress, exercise more. It might be the last thing you feel like doing, but a bit of exercise every day helps ease stress and helps you sleep better at night. Regular exercise also releases endorphins in your brain, which make you feel good.

Watch what you’re eating – do you eat a healthy, balanced diet most of the time? If not, it’s time to start eating more fresh fruit, vegetables, lean meat, beans and lentils, and LESS processed, fried and fatty foods.

Finally, if these simple lifestyle changes aren’t making any difference to your stress levels, then it’s time to speak to your doctor to see if there are natural supplements or medication you can take to help reduce your stress. Remember though, medication isn’t a permanent solution – it takes permanent, positive lifestyle changes to make the real difference.

Need Help?

SADAG (South African Depression and Anxiety Group)

South Africa Suicide Hotline

 

It’s time to (finally) sleep well

May 13th, 2017 by The Hello Doctor Team

Tired of counting sheep? There are far more effective ways of getting the rest you need. Sleep better tonight and feel your best in the morning with these tips.

  1. Cool off

A bedroom that’s too hot or too cold can interfere with your sleep. For the best quality sleep, your bedroom should be slightly cool (around 18°C).

  1. Tone it down

A dark bedroom is essential for a good night’s rest. Sleep in as close to complete darkness as possible. Get heavy curtains in blackout shades. If this doesn’t help, try an eye mask to block out filters of light.

  1. Make your bedroom a haven

Sleep is as much a mental process as it is a physical one. Limit your bedroom to sleep only. This means no watching TV in bed or snacking at odd hours while marathoning a series. This will strengthen your mental association between your bedroom and sleep.

  1. Eat to snooze

Have a handful of almonds, or a cup of warm milk before you close your eyes. These foods contain tryptophan, an amino acid that helps the body produce melatonin; the sleep hormone.

  1. Light and easy does it

Big meals take a lot of work to digest and may keep you up at night. Try to eat supper at least three hours before you go to bed. Stay away from heavy, rich foods, and spicy and acidic foods which could cause heartburn and stomach troubles. Take a quick walk after supper to make sure your food is well digested.

  1. Lay off the liquids

Lots of water, juice and tea before bed spells disaster. All you’re doing is setting yourself up for endless trips to the bathroom. Avoid liquids at least two hours before you go to sleep.

  1. Exercise on time

Do you go to the gym at night? If so, you could be sabotaging your sleep. Exercising three or four hours before you head off to bed can wreck your sleep by raising your body temperature, spiking your adrenalin levels, heart rate and brain activity. Pump iron first thing in the morning instead.

  1. Dress the part

What you sleep in can affect how well you sleep. Wear soft, loose-fitting pajamas made from breathable materials like cotton. Avoid anything too tight, lacy or strappy. Pick comfort over cuteness, any day.

  1. Slip on socks

Are cold feet making it difficult for you to nod off? Pull on a pair of socks before you slip under the sheets. You should fall asleep in no time.

  1. Read a book

Reading can work away tension and stress in your body. The less stressed you are, the more peacefully you’ll sleep. So, grab a book – it doesn’t matter if it’s your favourite or something completely boring – and immerse yourself in another world.

  1. Ban furry friends

Say no to pets wanting to sleep on your bed. Every little purr or tail wag is likely to disrupt your sleep, no matter how much you two enjoy cuddling. Plus, the animal dander can trigger reactions if you have allergies, and disturb your sleep further.

  1. Let lavender soothe you

The scent of lavender has noted benefits for sleep: it can decrease your heart rate and blood pressure, helping you to relax and fall asleep with ease. Keep a small bottle of lavender oil at your bedside and take a whiff before drifting off. You can also dab a droplet or two on your pillow.

Help! I can’t sleep because of my partner!

February 23rd, 2017 by The Hello Doctor Team

You’ve had a long day at work and all that kept you going was the thought of your cool, comfortable waiting bed.  Now, you’re finally snuggled up, but you can’t get a wink of sleep. Why? Because your partner won’t stop making guzzling noises when they snore. Ugh!

Many of us have weird sleeping habits, but it usually only becomes a problem when we share a bed with someone. It’s easy to laugh about weird sleeping habits, but when someone’s quirks are keeping you up at night, it’s difficult not to want to smother them with a pillow! The good news is that you don’t have to kick your partner out of bed for a good night’s sleep. Here are a few ways to sleep easy.

Stop the snoring
Snoring is what happens when you aren’t able to move air freely through your nose and throat while you sleep.  The vibrations of these tissues produce that honking sound of snoring we’re all familiar with. There are a few ways to deal with a partner who snores so that you can get some shut-eye.

  • Invest in good-quality earplugs. These little helpers will block out those noises and ensure a decent night sleep.
  • A white noise app on your phone is also a great idea. White noise is a special type of sound which is used to mask background sounds.

Lose the lights
For most people, sleeping in the dark is essential as light can disturb your sleep. Make your room as dark as possible by covering the windows, lamps or blinds. If your partner sleeps later than you, an eye cover will help too.

Keep warm
Tired of your partner hogging the blankets at night? Use your own bedding. If you each have a sheet, blanket and comforter, there won’t be any more blanket tug-o’-wars.

Build a wall
Build a pillow wall between you both to dampen the sound and movement from your partner.

Sleep on time
Yes, it’s nice to get into bed together and talk each other to sleep, but if you have different sleeping patterns it’s not a good idea. Go to sleep when you’re tired and your partner will be less likely to wake you up during the night.

Go big or go home
If you’re going to be two people sleeping on one bed, investing in a spacious bed is an investment. With a queen or king-sized bed you will each have plenty of space to move around and are less likely to disturb each other during the night.

Communicate
If you’re struggling to sleep, talk to your partner. Sleep is important for your health so if there’s something you can compromise on so that you can both get some sleep, discuss solutions.

References:

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