How to sleep better: Having trouble falling asleep at night?

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If you’re reading this, chances are that you’re one of the many people who have trouble falling asleep at night.

There’s no need to feel embarrassed about it either- almost everyone has experienced insomnia at some point in their lives. But while there are a lot of different things that can cause sleeplessness, what all these causes have in common is the stress and anxiety they produce.

And when your brain is stressed or anxious, it becomes much harder to fall asleep because the body produces adrenaline which raises heart rate and blood pressure and makes sleep difficult to come by.

What is sleep deprivation and what are the effects?   

We’ve all felt how tired we get when we haven’t had enough sleep, but it’s important to understand that lack of sleep doesn’t just make you tired; it’s also dangerous. Studies show that people with insomnia are at a higher risk of developing health problems such as heart disease and depression, and not getting enough sleep can cause serious accidents like car crashes.

How to get a better night’s sleep:   

a) Don’t eat or drink anything that contains caffeine before bedtime, including chocolate.

c) Limit your intake of alcohol to no more than one or two drinks per day.

Foods that help you fall asleep:  

Filling carbs like whole-grain rice and pasta can improve sleep by triggering the release of serotonin which helps calm the body down; experiment with different kinds of carbs and choose those that make you feel the best.

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Tips for creating a bedtime routine: 

Take a hot shower or bath before bed and read something light and relaxing to help wind down. If it’s hard to sleep, avoid watching TV as this just stimulates your brain making it harder to fall asleep.

How to relax before bed:          

If you can’t fall asleep, don’t lie there stressing about it. Get up and do something relaxing like reading or listening to music until you start feeling tired again. Then go back to bed.

Get enough sunlight in the morning.

Or else your body will think it’s time for bed when it’s not even close! (This tip is especially important for students who live in the northern hemisphere where it’s dark early and gets light late–in order to stay awake during class you’re not getting enough sunlight.

Ways to deal with insomnia-related anxiety and depression: 

Counseling or therapy can help by identifying what factors are causing sleep loss and then finding ways to effectively manage the stress.

Get creative – find ways to make your bedroom more inviting by adding plants, candles, pictures on the wall, etc…to create an environment where you want to relax and sleep well!

For chronic insomnia: If other methods haven’t worked for you, try taking a sleeping pill. But again, this is not for everyone and you should always consult your doctor before taking any medication.

8 Tips For a Better Sleep By Improving Your Bedtime Routine:

1) Make sure your bedroom is dark enough so that when your eyes are closed, you aren’t seeing anything. So make sure to block out any light by adding blackout curtains or an eye mask.

2) Keep your bedroom cool (between 60-67 Fahrenheit).

3) Avoid watching television or checking your phone/tablet in bed (this stimulates the mind and makes it difficult to wind down).

4) If you can’t fall asleep, do not get frustrated. Instead, try different relaxation techniques such as deep breathing or meditation to distract your mind from racing thoughts.

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5) Make sure your sleep schedule is consistent-meaning don’t change it up by sleeping in on the weekends because that throws the body’s internal clock off and you’ll wake up feeling even more tired.

6) If your bedroom is too dark or quiet, try listening to white noise or nature sounds-you can download apps on your phone that play these soundtracks for free!

7) Avoid drinking caffeine after 2pm because it will keep you awake at night.

8) Lastly, exercise regularly during the day because physical activity boosts energy which can improve your overall mood-and being relaxed is crucial to falling asleep.

And these are just a few tips that can help you get better sleep tonight! If you feel like it’s more of an issue than it should be or if your sleeplessness persists over time, try talking to your doctor about sleep medications that may help.

It’s important to remember that difficulty falling asleep is not a disease in itself-it is merely a symptom of something else going on inside your body. So what you want to do is figure out why the lack of sleep is happening and work on solving that problem.

What happens when you do not sleep well enough?

When you do not sleep well, it affects your mental state. Being tired can lead to poor concentration during the day, which results in loss of memory, difficulties in problem-solving tasks, mistakes at work or school and much more.

Short-term effects on your body are irritability and mood swings, fatigue during the day etc… But lack of sleep can also lead to life-threatening diseases such as high blood pressure, heart diseases or other chronic illnesses.

What is the recommended amount of sleep?

The recommended amount of sleep, according to experts, is between seven and nine hours per night. Sleep duration depends on your age and it usually decreases with age: newborns require up to 18 hours a day, 1-2 year old 11-12 hours and 7-8 hours for adults aged 55 and older.

So if you’re having trouble falling asleep at night, follow these tips to fall asleep faster!

Are there any foods that help you get better sleep?

Yes. Foods that help you sleep are the ones with tryptophan content, an essential amino acid which is used in synthesis of serotonin, a neurotransmitter that induces relaxation and sleepiness.

Tryptophan is found in many foods such as bananas, chicken, turkey, brown rice, cottage cheese, milk etc…

What are the best techniques or tricks to fall asleep?

Sleep experts recommend using a “mental staircase” technique that will help you relax and eventually fall asleep. It works like this: close your eyes and imagine a staircase, one step after another going down in your mind. At the end of it there is a door with bright light coming from under it. The more vividly you imagine the staircase and the door-the easier it will be to fall asleep. You can also use this technique for relaxing before going to bed, which will help you fall asleep faster.

What are some other tips to help you sleep better?

It’s best not to nap during the day because that can interfere with your sleep schedule, but if you feel like you can’t make it until bedtime without a quick snooze session, keep the nap as short as possible (roughly 20 minutes) and go to sleep earlier than your usual bedtime.

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What kind of natural remedies help you sleep better?

It is recommended to use lavender essential oil or chamomile tea to help you sleep. You don’t need to put anything else in the tea other than the dried herbs-and if you want, you can add honey or lemon for better taste

How long does it typically take to fall asleep?

It should only take 10 minutes to fall asleep at night, but usually people can take a bit longer. If your sleeplessness persists over time, it is a sign of an underlying problem and you should see your doctor.

Do electronic devices keep you up at night?

Yes. As long as the light from the screens stimulates brain activity, watching TV or surfing on the Internet before going to sleep will not only make it hard for you to fall asleep but may also make your sleep lighter and less refreshing.

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How can you tell if you are getting enough sleep?

If when waking up in the morning, you feel tired, sleepy or irritable-those are signs that your body is not well-rested.

What common mistakes do people usually make that keep them up at night?

Some people go to bed too early because they are afraid of missing sleep if they stay awake longer. However, by going to bed earlier than necessary, two bad things may happen: you will not be able to fall asleep soon enough and staying in the bed for a long time will only make your body more alert.

What are the most common mistakes that keep people up at night?

Some common mistakes are sleeping on your stomach or with your hands under the pillow, which makes you feel uncomfortable and deprives you of deep sleep. You should also avoid eating big meals before going to bed, because they may make you feel bloated and heavy during the night.

What are some habits that can affect your sleep?

Sleeping with the TV on, eating heavy meals before going to bed, taking work or mobile devices to bed are just a few of them.

How long does it take for insomnia to subside?

It all depends on the cause and severity of insomnia. Sometimes if you can figure out the source of your sleep problems and fix it, you will be able to fall asleep faster. If you suffer from chronic insomnia, it can take a bit longer.

How long does insomnia usually last?

It varies from person to person and the severity of their disorder. However, for most people, sleeping problems do not last a lifetime.

What should you do if you can’t fall asleep?

Stay calm and try not to focus on worrying about sleep-you need to relax your body and mind, but focusing too hard on falling asleep can make it even harder. You might as well lie in bed quietly until your drowsiness forces you to close your eyes.

If you can’t fall asleep at night despite trying all of the tips listed above, it is best to see your doctor. There are many health problems that might be affecting your sleep and insomnia itself can lead to further complications, so it’s better not to ignore the problem.

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