What to Do When You Can't Sleep
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Introduction
Many people
have experienced the insufferable feeling of being wide awake at all ungodly
hours straining their eyes on the cover of their duvet and sufficiently
questioning the reason for their predicament. This is very annoying, and over
time, especially after a few nights of crying out to the gods of sleep to come
and rescue them, one would slowly start to believe that good sleep eludes
him/her forever. Rest is responsible for repairing the physical structures
of the body and improving mental functioning and quality of life as a whole.
When you lack sleep, even basic activities can feel like you have been asked to
run a marathon.
But what
causes sleeplessness? And, more interestingly, how can a person act when sleep
is the very thing that succors him? It may be anxiety, it may be the wrong
bedtime routine, it may be unusual, late afternoon espresso coming to work, but
there are really good solutions lying in every nook and cranny that could put
you to sleep. Now let us consider several useful pieces of advice for sleepless
persons for occasions such as these.
(TOC)
Understanding Why You Can't Sleep
Stress and anxiety
Tension is
also one of the most commonly reported reasons affecting sleep. If your mind
becomes agitated with issues at work or with relationships and everything else
in between, then the switch between activity and sleep cannot be achieved. The
awareness of anxiety makes sure a person remains hyperactive, often finding it
hard to calm down towards sleep.
Poor sleeping habits
Eating,
drinking coffee, staying up late watching television, and using one’s phone in
bed disrupts one’s comfortable sleeping. Good sleep hygiene is essential when
one wants to fall asleep and remain that way peacefully.
Caffeine and stimulants
That
afternoon pick-me-up coffee might be helping you through the working day but it
could be harming your evenings. Caffeine can last in your system for hours, so
having it after lunch can make it more difficult to wind down by the time you
want to go to sleep.
Medical conditions
There are
many medical and psychological conditions, from chronic pain to restless leg
syndrome to sleep apnoea, that can make it harder to fall asleep. If you think
there is a specific reason behind your insomnia then it might be worth talking
with your doctor.
Simple methods for helping you sleep
If you are having trouble with sleep, these simple relaxation techniques should help you to nod off. Remember that they will help over time, rather than immediately, so be persistent and patient.
Breathing exercises
this could help Some deep breathing could also
help. Slowly breathe in through your nose for 4 seconds, hold the breath for 7
seconds and exhale through your mouth for 8 seconds. This '4-7-8' technique is
said to help the mind and body to relax.
Try progressive muscle relaxation
Progressive
muscle relaxation is in no way a requirement for deep and restful sleep, but it
can help by releasing physical tension. Begin by tensing and then completely
relaxing each muscle group in your body - start with your toes and work your
way up to your head.
Mindful Meditation Before Bed
A
mindfulness meditation aids in the clearing of the head and is used to stay
focused. Simple meditation whereby a focus is placed on the breath calms the
mind and allows you to drift off to sleep comfortably.
Establish a Consistent Sleep Routine
The Power of
a Regular Sleep Schedule
Going to bed
and waking up at the same time every day, even on weekends, helps regulate your
body's internal clock. This consistency reinforces your body's sleep-wake
cycle.
Creating a Bedtime Ritual
Having a
bedtime routine signals to your body that it's time to wind down. Start dimming
the lights an hour before bedtime and do relaxing activities for that time like
reading or listening to soothing music.
Dim the Lights
Light can
affect your body's melatonin production hormone that is played up to help
control sleep. Dimming the lights when bedtime nears sends signals that it's
time to unwind.
Reading or Listening to Calm Music
A book or soft music is the best to induce a sleeping mode. Stay away from stimulating thrillers or action-packed films, as they may keep you more awake
Optimizing
Your Sleep Environment
Control light and noise levels:
A dark and
quiet room is perfect for sleeping. In investing in blackout curtains for
darkening the room, earplugs or a white noise machine may also be worth
investing in if noise is an issue.
Just the right room temperature
for sleep:
Most people
sleep best when the temperature is set to about 60-67°F (15-19°C). To get a
really good night's sleep, keep your bedroom cool.
The Importance of a Comfortable
Mattress and Pillow:
Your
mattress and pillow should give your body support and comfort. If you wake up
with aches and pains, it may be time to find a new mattress or pillow.
Lifestyle Changes for Improving Sleep
Skip caffeine late in the day:
That
nightcap should tempt you but avoid it after late afternoon. Caffeine stays in
your system for hours, making it harder to unwind.
Turn off Screens an Hour before Bed:
The blue
light from phones, tablets, and computers interferes with your body's natural
production of melatonin. Try to unplug at least an hour before bed.
Exercise Regularly:
Regular daytime exercise will tire you out and allow you to sleep easier at night. Just don't knock out exercising too close to bedtime, or you will feel too pepped up as opposed to sleepy.
Conclusion
Getting enough sleep at
night is crucial, but you need to be patient as you work on it. Everyone has
trouble sleeping now and then. When you make small changes to your bedtime
habits, bedroom setup, and daily life, you can improve how well you sleep. Keep
in mind, that if you keep having sleep problems, it might be time to talk to a
doctor.
FAQ :
How long does it take to
fall asleep?
Falling asleep typically takes 10-20 minutes.
If you need more time, you might want to look at your sleep setup and routines.
What can I do to calm down if I wake up at
night?
To calm down, try
reading taking deep breaths, or listening to soft tunes. Stay away from screens
or anything that might wake up your brain.
Is it safe to use sleep supplements all the
time?
Sleep aids like melatonin can help, but they
work best for short periods. Always check with your doctor before you start
using any sleep supplements for a long time.
Will taking a nap during the day mess up my
sleep at night?
Yes, long naps or naps
late in the day can make it harder to sleep at night. Try to keep your naps
short (20-30 minutes) and in the afternoon.
When should I talk to a doctor about my sleep
problems?
If you have trouble sleeping for more than a few weeks, and it's getting in the way of your daily life, it's a good idea to ask a doctor for help.