There might be nothing more important in life than getting a good night’s rest. There are so many things that hinder our ability to get to sleep and sleep through the night. Sometimes it is self sabotage without even realizing it. Sometimes there are things that happen that seem beyond our control.
Are you struggling to get sleep well at night? If so, check out these two big reasons you might not be getting enough sleep at night.
1. It might be who you are sleeping with
It could easily be the person sleeping right next to you that is causing all your sleeping woes. Do they snore? Do they toss and turn? Are they kicking you? The truth is, you do not have to sacrifice good rest because you are married (or in a relationship).
Today, some people are opting for a sleep divorce. Yes, this might sound extreme, but it can also be a great way to improve your sleeping habits. Consider that sleeping alone might improve your overall health, boost your energy and help your brain function better throughout the day. By sleeping for at least 7 hours each night, you can also lower your risk for conditions such as obesity, diabetes, heart disease, kidney disease and arthritis.
Keep in mind, a sleep divorce does not have to be permanent. You can simply do a test run to see if it is right for you and your partner. If you need help to approach this topic (as it can be very sensitive and foster feelings of rejection), try these tactics first:
- Use “we” instead of “you”: The blame game starts when you tell your partner “you always kick me at night.” Instead, say something like “we are not sleeping well at night.”
- Use honesty. While using the proper language is important, it is also just as important to use honesty. Do not lie about the sleeping issues you might be having. Be sure to completely clear the air.
- Find creative solutions. Maybe you do not need separate bedrooms, but just separate beds in the same room.
- Do your test run. Again, the sleep divorce can start as a sleep separation. Test it out first before making any permanent decisions.
2. It might be the food your are (or not) eating
There’s no doubt that our diet plays in a role in the manner in which we sleep. However, it is hard to know which individual nutrient you might be lacking or in need of. Here are some nutrients that could play an impact on your ability to sleep at night.
- Vitamin D
Also known as the sunshine vitamin, a lack of vitamin D in your diet could be leading you towards sleeping issues. These could include short sleep duration, lack of sleep and the risk of developing sleep apnea.
Foods that contain vitamin D include egg yolks, fatty fish (like salmon and tuna), along with foods fortified with vitamin D (like milk, yogurt and cereal). A healthy diet will include an intake of 600IU of vitamin D.
- Vitamin E
If you happen to suffer from obstructive sleep apnea, boosting your intake of vitamin E might help you sleep better at night. It could possibly help with nighttime breathing and sleep quality.
Foods that are high in vitamin E include wheat germ, nuts and seeds, along with oils (plant-based such as sunflower, canola, almond and walnut). Other foods include leafy green vegetables and fatty fish. A healthy amount of vitamin E to include in your diet is 15mg.
- Vitamin C
Increased sleep disturbances and less hours in dreamland might mean a lack of vitamin C. This antioxidant is an essential part of your diet and should not be left out of the pictures.
The best sources of vitamin C include citrus fruits, berries, potatoes, bell peppers, cauliflower and spinach. A healthy amount of vitamin C in you diet would be 75mg per day for women and 90mg per day for men.
- Vitamin B6
Vitamin B6 is essential in the production of two hormones that are necessary for regulating your sleep – melatonin and serotonin. When your diet lacks vitamin B6, you might experience insomnia and depression.
To boost your vitamin B6 intake, try including foods such as fish, beef liver, potatoes, starchy vegetables and fruit. Getting 1.3mg of Vitamin B6 in your diet is a good start.
There are many reasons why you might not be getting the greatest rest at night. It could easily be the person you share your bed with or your diet. Try changing things up a bit to see if you get the results you desire.