How to Sleep Better and What Causes Poor Sleep

Uninterrupted, restful sleep at night can help you have a more productive tomorrow. However, sometimes aches and pains can sideline your quest for a full night’s sleep^[i]. Instead of tossing and turning the night away, consider taking these steps to help you rest and start sleeping better. Talk to your healthcare professional if you have any questions or concerns.

Causes of Poor Sleep

Physical Pain – Whether it’s a chronic medical condition or waking up with a headache, sleep can be disrupted when pain trumps your body’s ability to relax.

Stress or Worry – Stressful life events, a looming busy day, or heightened priorities at work and home are just a few things that can cause you to have trouble sleeping. It’s not uncommon for stress to also lead to tight neck and back pain at night, further complicating your ability to rest^[i].

Bad Sleep Habits – If you eat too close to bedtime, watch TV, work in bed or nap too close to nighttime, you may experience problems sleeping.

How to Sleep Better

Set the Scene – If you are persistently having trouble sleeping, take care to make your environment a restful one. This means powering down technology at least 30 minutes before bedtime and keeping electronic devices and TVs out of the bedroom. Make the room cool and use light-blocking shades to keep lights or early sunrays at bay^[i].

Don’t Eat Too Close to Bedtime – Make your last meal or snack 2 to 3 hours before you actually crawl into bed to keep acid reflux and general discomfort from keeping you awake.

Avoid Caffeine and Alcohol – Stop drinking coffee, tea and soda early enough to not disrupt sleep patterns. Alcohol should also be avoided, as it can interfere with sleep in the middle of the night^[ii].

Get Regular Exercise – Be sure not to exercise too close to bedtime, because it may lead to a burst of energy right when you're ready to wind down.  Be sure to talk to your healthcare professional before starting or changing any exercise regimen.

Try OTC Medication – If a headache, neck pain or backache is keeping you up, consider using an over-the-counter sleep aid^[iii] like MOTRIN^® PM, which combines a powerful pain-reliever with a nighttime sleep aid^[iv]. Consult your healthcare provider if you have questions about whether MOTRIN^® PM is right for you.

References:

[i] http://info.achs.edu/blog/depression-and-anxiety-can-essential-oils-help