A Good Sleep

You Can Sleep Well Again

Why is waking up so hard!

By Judith Mendoza

Do you find yourself struggling to get out of bed in the morning? 

Here are a few factors that can make it tougher:

1. Not getting the amount of sleep your body needs.

  • Insufficient sleep or poor-quality sleep can lead to feeling tired and having difficulty with waking up.

2. The timing of your sleep may be out of synch with your body clock.

  • Known as sleep inertia, this is a groggy, disoriented feeling that can occur when you wake up from a deep stage of sleep. This can make getting out of bed feel like a huge effort, especially if the alarm interrupts deep sleep.

3. Having an irregular sleep schedule

  • Inconsistent bedtimes or waking times can throw off your body’s circadian rhythm, leading to trouble getting up. This includes shifting your sleep schedule on weekends or after late-night activities. This shift has been termed “social jet lag”.

4. Stress or Anxiety

  • High levels of stress, worry, or anxiety about the day ahead can make it harder to feel motivated to leave the comfort of bed, especially if you’re dreading certain tasks.

5. Overuse of the Snooze Button

  • Repeatedly hitting the snooze button can prolong sleep inertia and make it harder to get up, leading to fragmented, lower-quality sleep in the final stages of rest.

To combat these factors targeting good sleep hygiene along with stress management strategies is useful.  If challenges persist or you’re having trouble putting these strategies into place CBT-I can help.

Eco-friendly ideas on how to beat the heat so you can get some sleep

By Judith Mendoza

We are in for a scorcher of a weekend. As temperatures climb, finding ways to keep your sleep space cool can make a big difference in your comfort and sleep quality. 

So how can we stay cool in an eco-friendly way that helps to reduce energy consumption and lower our carbon footprint not to mention save money on the hydro bill.

Block out heat

Close the curtains, pull down the shades, consider use of blackout curtains to block out sunlight and keep the room cooler during the day.

Another alternative is to apply reflective window film to windows to reduce the amount of sunlight and heat from entering the room.

Unplug or turn off electronics in your bedroom, as they generate heat.

Replace incandescent bulbs with LED bulbs, which produce less heat.

Focus on improving air circulation

Cool a single room with a localized air conditioner versus cooling your entire home.

Alternately, place a fan in front of a bowl of ice to create a DIY air conditioner.

Consider installing a ceiling fan, set it to rotate counterclockwise to create a cooling breeze.

Cross ventilate by opening windows on opposite sides of the room to improve air circulation.

Consider your bed

Use breathable, moisture-wicking materials like cotton or bamboo.

Invest in a cooling mattress pad or topper that helps regulate body temperature.

Use lightweight, breathable blankets or sheets instead of heavy comforters.

Some additional strategies include:

Taking a cool shower before bed to lower your body temperature.

Wear lightweight, breathable sleepwear made of natural fibres like cotton.

Make a cold water bottle by taking a hot water bottle filling it with cold water, leave it in your fridge for the day and place it in your bed at night.

Try to drink plenty of water throughout the day to support the perspiration needed to help your body stay cool and remain hydrated.

Adopting a few eco-friendly cooling strategies can help you stay comfortable, sleep better and reduce the environmental impact of cooling the sleep space when it is so darn hot!

Why is it so hard to sleep when it’s hot?

By Judith Mendoza

As global temperatures rise, sleeping well is becoming an increasing challenge. So why is it so much harder to sleep when it’s hot?  There are a few reasons:

Body Temperature Regulation:

The body naturally cools down as part of the sleep process. High temperatures interfere with this cooling process, making it harder to fall asleep.

Increased Wakefulness:

Heat can cause restlessness and increase the number of times you wake up during the night, leading to fragmented sleep.

Decreased REM Sleep:

Studies have shown that high temperatures can reduce the amount of time spent in REM (rapid eye movement) sleep, which is important for memory consolidation and overall sleep quality.

Discomfort and Sweating:

Excessive heat can cause sweating and discomfort, making it difficult to find a comfortable sleeping position.

Dehydration:

Hot temperatures can lead to dehydration, which can cause discomfort and wakefulness.

Increased Heart Rate:

The body works harder to cool down when it’s hot, which can increase heart rate and make it harder to relax and fall asleep. _________________________________________________________________________________________

By taking steps to cool your sleeping environment and your body, you can reduce these challenges and improve your sleep quality.

So what’s the target?

The ideal bedroom temperature for sleeping well is typically between 16-19°C. Maintaining this temperature range can help facilitate the body’s natural drop in core temperature required for sleep onset and maintenance thereby promoting a deeper and more restful sleep.