Not being able to sleep properly can be frustrating but it’s even worse if you’re not sure why it’s happening.
If you have trouble getting to sleep, if you experience poor quality sleep, or you don’t feel fully rested in the morning, there are a number of things you can investigate that could help the situation.
To help you narrow down the areas where you might be able to take action and ‘fix’, we’ve highlighted 14 common barriers to good sleep, along with some suggested solutions.
Use this checklist to identify what may be robbing you of sleep and then take decisive action to remedy the situation as soon as possible.
Identify the issues:
1. Family / partner / children
3. You have a busy, stressful day. Most days.
4. What you eat
5. What you drink
6. How much you move
7. I can’t fall asleep
8. Room temperature
9. Keeping things tidy
13. Coping strategies
14. A growing family
Read on to find out what action you can take…
1) Family / partner / children
The behavior of other people is one of the greatest barriers to good sleep. The issue might be that your partner has a slightly (or dramatically) different body clock to you, or that your children do. Maybe you disagree about bedtime routines, or have different requirements when it comes to sleeping environment and preparation for good sleep.
In an ideal world, your sleep area will be clear and quiet and your state of mind will be calm and relaxed, all of which might seem like a bit of a challenge when there’s more than just you and your own needs to take account of!
What can you do?
It’s unlikely that your partner or your children will have exactly the same relationship with sleep as you. The clearer you are on what you require, the easier it will be to communicate this to others. Work with them to establish what they need to help them achieve a great night’s rest, and then you can all put together a routine that suits everyone involved. It might not be perfect for everyone every single night, but if you can balance it so that all of your needs are met over the course of each few days or each week, your household will become a happier place all round.
Make good sleep a family priority
It’s likely that there are elements of all of the areas below that will affect other family members and have a knock on effect on you and your sleep. So, as you read through, don’t just think about what you can change in your routine, think also about the specific changes others can make that will improve their sleep patterns and benefit the entire household.
Beyond the family, your wider relationships and daily social interactions can have a dramatic effect on your sleep routines. Challenging conversations, unfinished debates and unresolved disagreements can all distract your thoughts and prevent you sleeping well.
What can you do?
Take control of when you interact with certain characters, as well as how you deal with them. Plan conversations with a clear purpose in mind and get familiar with what it is about specific relationships that disrupts your day and can affect your sleep. It might be that some people don’t share your view on how to get things done. Some people are too talkative, others hard to get anything out of. Sometimes people just don’t see eye to eye.
You must accept that you won’t get on like a house on fire with everyone you have professional or even social relationships with and, in reality, you don’t need to. But you also don’t want relationships that you view as tricky or demanding to take over your day and negatively affect your sleep.
The key is to be proactive with all r