Experts at Bensons for Beds have researched the most popular search terms around why Brits can’t sleep, revealing that almost two million Google searches for ‘help with sleeping’ happen every month in the UK.
From eating too much spicy food, to getting overly excited the day before a holiday, it seems there are a plethora of reasons why the UK can’t sleep, and when sleepless nights strike, Brits are turning to Google to ask for advice on how to nod off.
To help solve some of these sleep problems, the bed specialist has asked its resident sleep expert Dr Sophie Bostock for some advice on how to get some shut-eye.
Rachel Marshall, Bensons for Beds Brand Manager, says: “As bed and sleep experts, we wanted to conduct this study into what is causing sleepless nights for the UK, and how we might be able to go about helping. We were surprised by some of the results and just how overactive our minds can be at bedtime. With advice from our resident sleep expert, Dr Sophie Bostock, we hope that we can help relieve some of the worries plaguing Brits at bedtime, and help everybody get a decent night’s sleep.”
The Top 21 Reasons You Can’t Sleep According to Google Search – and how to combat them
- Afraid of the Dark (44,130 searches per month)
Fear of the dark can relate to primal instincts; we’re more at risk and vulnerable when we can’t see our full surroundings. Toddlers often develop nighttime fears as their imaginations develop but if a new fear of the dark develops in older children or adults, it could be linked to another source of anxiety. Meditation before bed, slow, mindful breathing, or breathing exercises at night can promote feelings of calm. Talking about what is worrying you during the day with a trusted friend or therapist may also help.
- Dog or Cat sharing the bed (40,200)
Cats and dogs don’t share human sleep patterns. They will naturally wake up and move around more frequently and at different times than us. If your four-legged friend wakes up when your sleep is in a light stage, they will probably wake you up too. Fur can also be an allergen which could disrupt breathing during sleep. Some people cite a sense of security when their pets keep them company, but co-sleeping with an animal is likely to disrupt your sleep quality. If possible, keep pets out of the bedroom, or at least in their own bed.
- Christmas Eve (39,060 searches per month)
It’s not just children who can’t get to sleep on Christmas Eve. The anticipation of one of the biggest days of the year is exciting, but can also be stressful. If you find yourself writing to-do lists in your head, switch on the light and make sure all the important ‘must dos’ are written down. Then reassure your mind that it’s safe to switch off. If you find yourself trying hard to get to sleep, remind yourself that no-one ever fell asleep faster by putting in more effort. Turn out the lights but gently keep your eyes open and tell yourself you are warm and safe in your bed. If your brain needed to sleep, it would sleep, you can just enjoy the sensation of resting.
- ADHD (25,930 searches per month)
ADHD is often characterised by difficulty falling asleep, and more restless sleep during the night. This can be due to a ‘night owl’ chronotype, a mind that won’t switch off, sensory overload, difficulties sticking to a routine or even stimulant medication. Lack of sleep can make many of the symptoms of ADHD worse, such as inability to focus, impulsivity, emotional dysregulation and restlessness.
Positively, not everyone with ADHD has difficulty sleeping – it is not inevitable, and sleep disorders are always treatable. Start with a consistent wake-up time and get plenty of bright light in the morning. Experiment to find your preferred way of winding down before bed. This may mean avoiding screens. Some people find a weighted blanket helpful. Speak to your healthcare provider if you’re concerned about sleep.
- Women not being able to sleep (23,300 searches per month)
If you look at any survey of self-reported sleep quality, women tend to report more disrupted sleep and higher rates of insomnia than men. Rapid changes in sex hormones tend to be associated with poor sleep. This can affect women every month, before menstruation, as well as during puberty, pregnancy and menopause. Hormonal changes can act as a stressor on the body, activating increased levels of cortisol, and interfering with our ability to relax. Mind-body practices such as mindfulness, gentle yoga and slow breathwork can help to activate the ‘rest or digest’ parasympathetic nervous system, calming the body and mind for a more restful sleep.
- Financial worries (14,380 searches per month)
Worries such as financial pressures can really play on our minds, particularly as we climb into bed. If you find yourself ruminating on specific worries, try to spend 15 minutes each day writing down what is worrying you. Create an action plan for those items which are in your control, and tackle one action each day. Put a line through any items that are not in your control. It’s also a good idea to pause before you make important financial decisions and make sure you undertake them where possible when you’re well rested.
If you are losing sleep due to your finances, some organisations can help like the Money Advice Service or Citizens Advice.
- Menopause (11,170 searches per month)
Sleep problems such as fragmented sleep and night sweats are very common for women going through menopause and can have a huge impact on their quality of life. Research suggests that more than half of women notice disrupted sleep during perimenopause or the menopausal transition. Things like regular exercise, staying hydrated and having a cool sleep environment can all help. The number one treatment for insomnia symptoms during menopause is Cognitive Behavioural Therapy for Insomnia.
- Partner snoring (6,380 searches per month)
Snoring can be worsened by alcohol, allergies, colds, being over-tired and lying on your back. While snoring often has a worse impact on a bed partner than the snorer themselves, (they are oblivious!), there is an important exception. If you hear your partner pause their breathing, and then gasp or choke for breath, this can be a sign of obstructive sleep apnoea (OSA). Other symptoms to look out for are loud snoring, feeling extremely sleepy during the day, and high blood pressure. Request a test for OSA if you’re concerned. Approaches to reduce snoring and OSA include weight loss, regular exercise, wearing a mandibular advancement device (like a gumshield), and nasal dilation strips to encourage nasal breathing rather than mouth breathing. The gold standard treatment for OSA is CPAP, or continuous positive airway pressure, but there are many other options.
- Caffeine (6,270 searches per month)
Caffeine is the most widely consumed drug in the world. It typically takes 30-45 minutes for the alerting effects of caffeine in a drink to peak. Coffee consumed too close to bedtime can increase the time taken to fall asleep, shift us out of deep sleep, and make sleep less restorative. Everyone has a different sensitivity to caffeine. Recent research suggests that, on average, the caffeine in a cup of coffee could interfere with sleep quality if consumed less than 8.8 hours before bed. This suggests that for most of us, a mid-morning cuppa is fine, but not an espresso after dinner.
- The weather (5,860 searches per month)
Whether it’s being too hot in the summer, too cold in the winter or a noisy thunderstorm, Mother Nature can play havoc with our sleep. For most of us, heat is more of a problem than cold. The body needs to call by approximately 1-degree centigrade to get into the deeper stages of sleep. If you tend to overheat, consider keeping a window open or using a fan to keep air circulating. You could also try a lighter tog duvet or a mattress designed with cooling properties.
- Thinking about a sporting event (3,870 searches per month)
Whether you’re running a half marathon the next day, or gearing up to watch your football team in a big final, adrenalin can run high before, and after, sporting events. If you feel as though your mind is too active to switch off, rather than getting frustrated, you could try distracting yourself with some positive visual imagery. The goal is to take the mind to a place of safety, and contentment. For example, immerse yourself in your favourite holiday destination, or take a walk through all the rooms of your ideal home. Ask yourself: what can you see? What can you hear? What can you touch? What do you smell? How do you feel? If your mind and body feel relaxed, you may find that sleep takes over.
- New relationship or a breakup (2,340 searches per month)
Predictability and routine in the evenings help to soothe our stress response and prepare for a restful sleep. A new relationship is hopefully a hugely positive time, but all the unknowns, the excitement and the spontaneity that it brings often cause disrupted sleep. The end of a relationship, whatever, the cause, can also disrupt our lives and make us feel all at sea. To help yourself get back on track, focus on what you can control, and aim to bring back some consistency. Can you wake up at the same time each day? Can you eat your meals at similar times? Writing a daily journal can also help us recognise and regulate our thoughts and emotions.
- Planning a wedding (1,690 searches per month)
The pressure of planning a wedding, coupled with pre-wedding nerves, and your normal day-to-day responsibilities can create a sense of overwhelm that interferes with sleep. If you notice yourself feeling stressed or anxious at night, consider a technique to slow your heart rate down. Box breathing involves breathing in for a count of 4, holding that breath for a count of 4, breathing all the way out for a count of 4, and holding for a count of 4. Breathe in through the nose, and out through the nose or mouth. Set a timer for at least 5 minutes and aim to maintain this pattern. Slow, controlled breathing can calm both the body and mind.
- Birthday eve (1,340 searches per month)
We often associate sleep problems with stress, but feeling nervous in anticipation of a big day can have similarly disruptive effects on sleep. Excitement can boost adrenaline, the hormone which readies the body for action. To calm yourself down, you could try some mindful breathing. Take a long slow breath in through your nose and feel your belly rise, to a count of one. Allow the belly to fall and breathe out to a count of two. Breathe in again for a count of 3. Continue to count your breaths in and out to a count of 10 and then start again at 1. This gentle breathing exercise could be a useful distraction.
- The sensation of falling (1,320 searches per month)
Stage one is the first and lightest stage of sleep. It is defined by the presence of slow eye movements, slower brain activity and a relaxing of muscle tone. This stage of sleep can be easily disrupted causing awakenings or arousals. Sometimes a person in this stage may be awoken by a sensation of falling, or sudden movement, called a hypnic jerk. These are very common and are nothing to worry about if they do not regularly disrupt your sleep. Regular exercise, a good wind-down routine, avoiding sleep deprivation and a regular sleep schedule can alleviate hypnic jerks.
- Pyjamas (1,070 searches per month)
When it comes to PJs, wear something that makes you feel comfortable, or nothing at all. Natural fabrics like cotton and silk are likely to wick moisture away from the skin more effectively than synthetic materials. If we’re too hot, too cold or simply not comfy, we’ll struggle to drift off.
- Social Media (750 searches per month|)
A recent review found that the light from screens has a negligible effect on sleep, but that phone use before bed can still delay the onset of sleep by an hour – simply because we don’t switch them off! Doom scrolling is real, phones are addictive. Leaving alerts on during the night can also disrupt sleep. Try putting airplane mode on after 9pm if you are reluctant to be separated from your phone, but ideally, charge your phone overnight out of the bedroom, so that it’s out of temptation’s way.
- Spicy food (150 searches per month)
For some people, spicy foods can cause indigestion and restless sleep. If you are going out for a meal, choose milder options or eat at least 3 hours before bedtime. If you have an unstoppable desire for a vindaloo, eat it earlier in the day!
- Earworms (songs stuck in head) (130 searches per month)
External noise such as noisy neighbours or a partner snoring can be irritating when you’re trying to sleep, but what about when the sound is in your head?! Songs going round and round in your mind are a common sleep complaint. Consider bringing in another, more soothing sound, to mask the internal noise. This could include white noise, pink noise or a guided sleep hypnosis.
- Embarrassing moments or mistakes (260 searches per month)
Negative experiences often become the source of ruminating thoughts. If you find yourself reliving painful or embarrassing experiences again and again, try to make time to process those emotions during the day. A daily journaling practice, sharing with a trusted friend, or a regular therapy session could help. Instead of letting negative thoughts hijack your wind down, experiment with focusing on 3 good things. As you switch out the light, reflect on 3 things about the day that you are grateful for.
- Holiday-eve (210 searches per month)
Not only is heading away on holiday exciting but there are also a million things to do before you go. If you can, avoid getting overtired. If you push your usual bedtime back too far, past the point of sleepiness, your body will rely on stress hormones to keep you awake and you could end up missing that early morning alarm clock for the airport. Try and make the night before the holiday as relaxing and run-of-the-mill as you can!
For the full list of 99 Reasons Why We Can’t Sleep, visit the Bensons website https://www.bensonsforbeds.co.uk/sleep-hub/why-cant-i-sleep/
