Feeling Fatigued? 4 Ways To Get A Good Night’s Sleep

fatigue

After a good night’s sleep we hope to wake up feeling refreshed and ready to take on the days challenges, however this isn’t always the case and often a good night’s sleep can still lead to waking up fatigued. Fatigue can be due to a medical problem, but not always. Tiredness is often caused by your sleeping environment, stresses and strains of daily life, diet and noise. It is important to tune into your body to discover the culprit so that you can make adjustments to alleviate the problem.  

Some of the most common causes of tiredness are highlighted below.

Your bed

If you wake up feeling fatigued and with aching joints, your bed may be to blame. Your mattress needs to be comfortable and supportive. It is worth replacing your mattress after 9 – 10 years at the most as this is the average lifespan of a good quality mattress. Poorer quality mattresses will need replacing more frequently. When choosing your bed or mattress make sure you test it out first so that it is of the correct height for your stature and comfortable enough. Take your partner with you as everyones sleeping styles differ. Some bed sets offer the option of specially designed mattresses that cater for both people sleeping on it.

Pillows are also important for promoting a good night’s sleep. The wrong pillow can cause all sorts of problems relating to the neck and spine. There are pillows designed for the different ways that you sleep for example there are pillows for people who mainly sleep on the back and side sleepers. Pillows need to be supportive and at the correct height for you as an individual. It is important to replace pillows frequently.

Ensure your choice of bedding is perfect for creating the correct temperature. Swap duvets for summer weights when the weather warms up and try and choose linen that is made from natural fibres, allowing your body to stay cool.

Beds are an ideal environment for allergens such as dust mites to reside. Wash bedding regularly and vacuum your mattress frequently.You can purchase hypoallergenic bedding for people who are susceptible to asthma.

Your bedroom

When space is at a premium bedrooms can often become multifunctional. It may be used as an office during the day or a place to do the ironing. When nightfalls you ideally need to create an oasis of calm. Tidy away all distractions and signs of daily life. Your bedroom needs to be calming, quiet and at the correct temperature. Bedside lamps and dimmer switches will blurr the starkness of daytime.

Many people have televisions and laptops in their bedroom, but this isn’t recommended. You are best staying away from all screens before bed and don’t be tempted to keep your smartphone by your bed, it’ll be too tempting to check up on social media. Read a book instead, preferably a paper version!

If your bedroom window faces a bright streetlight or you find yourself being woken early by daylight it may be a good idea to install a blackout blind. This will allow you to sleep longer.

Noise

Everyone is different when it comes to sleeping with noise distractions. Some people can sleep through anything, some cannot sleep with the slightest of noises and others cannot sleep without noise and hate the “sound” of silence. You need to adapt your environment to your own individual needs. If you can’t sleep through noise, consider purchasing earplugs – particularly important if you have a partner who snores. If you like the comforting sound of “white” noise you could consider leaving a radio on.

“White” noise is often used to comfort newborn babies to sleep. White noise includes the noise from vacuum cleaners and washing machines. It is thought that “white” noise replicates the sounds heard by the baby when in utero.

Stress

Being stressed can often prevent sleep. As soon as our head hits the pillow, thoughts start to circulate about situation you are struggling with in your work and homelife. Being stressed sends your body into “fight or flight” mode. Adrenaline is released into the bloodstream alongside other hormones. It the adrenaline is not utilised it builds up to unmanageable levels. Not getting enough sleep can be a cause of stress in itself making it a vicious circle to get out of.

Not getting enough sleep can affect all aspects of your daily life. It’s important to seek medical advice if you continue to feel fatigued after making adjustments. You could be suffering from certain medical conditions such as anaemia, which can be easily treated.

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