Do you toss and turn at night? Do you struggle to keep your eyes open when you’re watching TV or reading a book only to find that you’re wide awake an hour later when you should be in the land of nod? If you can’t sleep at night, you’re not alone. Sleep problems affect around 40 million people in the US. If you have trouble sleeping, here are some potential causes and some remedies to try. Hopefully, after reading this guide, you’ll be sleeping soundly in no time.
Why can’t I sleep?
We all have nights when we can’t sleep, but for some people, this is a constant source of anxiety and stress. If you find that you spend most nights wide awake desperately trying to get some shut-eye, here are some common causes.
Anxiety and restlessness
When you get into bed, is your mind racing? Have you got thoughts whizzing around at a hundred miles per hour? Are you worried? Do you struggle to relax? If you’re anxious about something, it can make it very difficult to switch off, especially when it comes to bedtime. It’s very common to have sleepless nights in the run-up to events or occasions such as interviews, presentations at work or weddings. Sometimes, it’s not feelings of anxiety that keep you awake, but the constant stream of thoughts. If you’re getting married, for example, you may be incredibly excited, but this can stop you from resting because you can’t stop thinking about everything you’ve still got to do or what’s going to happen when the big day comes around. Whether you’re nervous, you’re worried or you’re restless, it’s beneficial to take steps to relax before you go to bed. Take your mind off whatever is stressing you out or making you feel anxious, and focus on something different. If you’ve got an interview, draw a line a couple of hours before bed, stop going through questions and model answers, and chill out. Watch a funny film, run a bath or call a friend for a catch-up.
Your sleep routine
We tend to think of babies and young children when we hear the words sleep routine, but it’s incredibly beneficial for adults to have a regime in place too. If you go to bed and get up at a different time, your body won’t be able to get used to a pattern, and you may find it hard to get to sleep, even if you feel tired. Try and establish a system, which enables you to get enough sleep on a daily basis. Set a time for going to bed and getting up, and try and stick to it. Your body clock will adjust to your new regime, and you should find it much easier to nod off and get up. Ideally, sleep experts recommend around 7 hours of sleep per night. If you have to get up at 6 o’clock for work, make sure you’re in bed for 11 pm. If you’re used to crashing out on the sofa and getting into bed at 1 am, it may take a little time for your body to adapt, but hang in there.
Have you ever stopped to think that your mattress could be keeping you awake at night? If you find it difficult to get comfortable, you wake up feeling stiff, or you have back pain, it may be time to get some advice about replacing your mattress. Buying a new bed can be costly, but you can’t put a price on your health. Pages like https://www.mattress-guides.net/best-time-to-buy-mattresses-bed/ can help you to find good deals and make savings on a new mattress. Before you make a decision, try out some different styles for size. Everyone is different, and you need to choose something that you find comfortable. Look out for ergonomic designs if you are prone to back pain. These mattresses offer greater support for your back, and they’re designed to reduce muscle tension and soreness.
Your sleeping environment
If you’ve got an old mattress that has springs popping out left, right and center, this can make it tough to catch those z’s, but your sleeping environment can also play a role. If your bedroom is too hot, there’s too much light flowing through the curtains, or it’s noisy, this is not conducive to good quality sleep. If your bedroom bears no resemblance to a tranquil sanctuary, it’s time to make some changes and pages like this will provide you with inspiration http://www.rd.com/home/decorating/5-ways-to-make-your-bedroom-a-stressfree-oasis/. Swap flimsy curtains for blackout blinds or add a lining if you don’t want to replace the curtains. Use a fan or invest in air conditioning to keep you cool and wear earplugs if the neighbors are keeping you up. It may also be worth looking into double glazing if external noise is a problem, for example, you live near a bar or a train line.
Both mental and physical illnesses can affect your ability to sleep. If you suffer from pain, you find it difficult to breathe, or you have a psychological illness that makes it difficult for you to switch off, sleepless nights may be a common problem. If you are finding it hard to sleep, speak to your doctor. In some cases, medication that is used to treat medical conditions can increase the chances of sleep disturbance, and it may be possible to try alternatives drugs. In other cases, it may be beneficial to treat issues, such as pain, that are preventing you from sleeping.
You’re all too familiar with the scenario of lying in bed with your eyes wide open staring at the bright lights of your alarm clock, but have you ever thought about the reasons why you can’t sleep? Insomnia can be caused by myriad factors, and identifying a cause could help you to find an effective remedy. Is your overactive mind keeping you awake? Do you find it impossible to switch off or can you never get comfortable? Is illness getting you down or are your neighbors keeping you up? Whatever the cause, there are solutions out there. Seek medical advice if sleep problems are a regular occurrence, and try and get used to a routine.