We all know how important sleep is for our general health and mental well-being, but knowing this and being able to achieve it can be two entirely different things. There can be many reasons why sleep seems to elude people on a nightly basis, but the good news is that many of these issues can be solved at home, and easily too. Take a look at this list of reasons why many people have trouble sleeping and what can be done about it, and hopefully, you will be able to sleep soundly tonight.
Knowing the time is something that we often take for granted – there are clocks, everyone, including on our mobile devices. Yet knowing the time in the bedroom can have a detrimental effect on our ability to sleep. When we have to be up at a certain time, knowing what the time is means we can calculate exactly how much time we have left to sleep. The less time we have, the more anxious we become, and that makes it more difficult to sleep in the first place.
Removing the clock entirely from the bedroom is the best idea if this is the sort of thing that worries you. That way, you will have one less thing to think about should you wake in the night, and that will make it easier to get back to sleep. Of course, not having a clock in the bedroom can also cause anxiety for some people who do like to know the time. In this case, it is a good idea to turn the clock around, or cover it, so that you can’t immediately see it if you should wake.
Although when you have an alcoholic drink, you may start to feel sleepy because you are more relaxed, your favorite drink might also be the reason the can’t sleep. Firstly, alcohol is a diuretic, which means that you will need to use the bathroom more, and this can be a reason you wake in the night (and then can’t get back to sleep). Secondly, although you may fall asleep quickly after a drink, that sleep is shallower, meaning that you will wake more easily if you hear a noise or something disturbs you. Plus, you won’t feel as though you have slept well when you do get up in the morning.
Snoring can be a big problem for those who share their beds with a partner. The constant loud noises that someone makes when they snore can cause havoc with their partner’s sleep. If this is the case for you, try speaking to your partner (in a non-accusatory way since they can’t help snoring and may not even be aware of it) about the issue. They may be able to try a new sleeping position which helps, or even visit a doctor for advice. If it is you who snores and therefore doesn’t sleep as soundly as you might otherwise, again, the doctor may be able to help you – one of the symptoms of sleep apnea is chronic snoring, so it is worth getting checked out.
We all worry about things sometimes, but on occasion, it can make us feel overwhelmed and anxious, and that has a seriously detrimental effect on our ability to sleep. To try to prevent this from being an issue, write down everything that is worrying you before you go to bed, as this is a good way to clear the mind. Deep breathing and meditation can also be excellent ways to calm yourself enough to sleep better, and for longer. You might even consider yoga, although this is more difficult to do when you are trying to drift off to sleep and will need to be incorporated into your day instead.
If you do find that you tend to lie in bed worrying about everything that still needs to be done, then it is worth getting up and doing something rather than letting the thoughts go round and round in your mind. You could read a book or listen to relaxing music. Take just 10 to 15 minutes in a dimly lit room doing something like this, and then go back to bed. You should feel better and be able to drop off more easily.
When you’re in pain, sleep is hard to come by. Not only does the pain itself keep you awake, but the worry about what the pain might be caused by can be a problem too. It’s important to have any aches and pains checked out by a doctor if they are chronic, and if over the counter pain medication doesn’t reduce or eliminate them. Most of the time the pains you are feeling will be for entirely normal reasons that don’t need to be concerning you. For example, you might have a headache due to stress; your knees might ache because you walked a long way, and your eyes might ache due to poor eye hygiene due to make up. You can find out more about this from Lens Pure.
Getting the balance right when it comes to food before bed can be difficult, but once you do hit the right amount of food at the right time, sleep will be much easier to come by. A big, heavy meal just before bed isn’t a good idea as your body won’t have had time to digest it properly before you go to sleep. This means that you can more easily put on weight, but it also means that you are uncomfortable in bed. Not eating enough will mean that you wake up too early due to hunger, and then it is difficult to go back to sleep because your body needs food. A smaller meal at least two hours before bedtime is a good idea, or, if you eat earlier and find you are hungry again at bedtime, a small snack of fruit, wholemeal toast, or oatcakes can be ideal.