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You probably know the frustration of tossing and turning in bed, trying to fall asleep, but failing, if you’re one of the 68 percent of Americans who have trouble sleeping at least once a week. Not only is it unpleasant to lie awake at night, but it can also have negative effects on your mental health and productivity the following day. This is true whether you have a physical problem that prevents you from sleeping or if you just need your brain to calm down and relax.
So, how do you deal with sleeplessness? In order to help you get back to sleep, here’s a list of some of the most frequent causes of insomnia, as well as some suggestions for overcoming them. If you struggle with insomnia or sleeplessness be sure to speak with your doctor before trying these. You might have an underlying health issue.
Give It 30 Minutes
If you’ve been attempting to sleep for a while without success, you might benefit from taking a half-hour break.
Get out of bed and go to another room in the house to do something calming, like yoga, reading, or journaling. You can look forward to sleeping on the cold side of the pillow when you go back to bed, which is always relaxing, plus your body might be more ready to rest once you’ve done something to shake off the last of your excess energy.
Make The Room Comfortable
If you want a good night’s sleep, your bedroom should be cold and dark. Temperatures between 60 and 67 degrees Fahrenheit have been determined to be ideal for sleeping (that’s 15 to 19 degrees Celsius), so try to keep to this approximate setting. This might mean you need to invest in a fan or sleep with a window open when it’s warm.
It’s also important to eliminate any sources of light (like a smartphone screen) that can wake you up. A glow lamp might be a nice addition to your bedroom if you’re trying to create a soothing environment for going to sleep and waking up.
Change Your Sleeping Position
Whether you prefer to sleep on your back, side, or stomach, it might be difficult to break out of your usual routine; you’ve probably been sleeping that way for years. But if you’re having a lot of trouble getting to sleep or staying asleep, you could try a new sleeping position. You’ll need to think about exactly how you’re doing to do it, and it might take some time to get just right, but if your body is more comfortable that way, you’ll certainly find you can sleep better.
Over half of all people sleep on their sides, while over a third sleep on their backs, but just about seven percent of the population favours sleeping on their stomachs. While there’s no such thing as a “perfect” sleeping position, you can increase your chances of getting a good night’s rest by investing in the correct pillow. There are pillows for back sleepers and side sleepers, so get the one that works for you and see if it makes a difference. This could be especially helpful if you can’t change your position or you find you keep going back to your old one no matter what you do.
Sleep Naked
Sleeping naked may be beneficial to your health, and most people who sleep in the nude do so for comfort. Sleeping naked can help you come closer to the ideal body temperature range of 60 to 67 degrees Fahrenheit that we mentioned above. On top of all this, sleeping naked could also signal to your mind that it’s definitely time to sleep. If you wake up in the night because you’re uncomfortable in your pjamas, this solves that problem as well.
Practice Mindfulness
When you can’t fall asleep, mindfulness exercises can help you relax your muscles and push thoughts out of your mind. Mindfulness has been shown to have health benefits, such as making you less anxious, better able to deal with stress, and more able to relax.
Mindfulness can be done at any time of day, but taking a few minutes before bed can help you relax when you’re tired but can’t fall asleep.
See A Doctor
Although a lot of the time, the reason for you being unable to sleep will be your bedroom, your level of comfort, or the fact that you’re unable to unwind properly, it could also be that you have another medical issue to look into. Some medical problems cause insomnia, and examples include diabetes, some cancers, obesity, heart disease, and Parkinson’s disease.
Just because you can’t sleep doesn’t mean you actually have any of these issues, or any we haven’t listed above, but it is definitely worthwhile speaking to your doctor. They can do checks and offer advice. They might even suggest trying a CPAP machine or a CPAP alternative.
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