Do you spend a lot of time lying in bed trying to get to sleep? You’ve probably felt the frustration of turning over and over at night in vain. Lying awake at night might not just be painful; it can also damage your mental health and performance the following day, whether you require a super-soft pillow or simply need your brain to slow down and relax. So what do you do if you have trouble sleeping?
Here are some typical factors that may keep you up, along with some advice for getting back to sleep.
What makes you unable to sleep:
- Although it’s alluring to check social media before going to bed, did you realize that the blue light from your device may be impairing your ability to fall asleep?
- Trying to find the ideal sleeping pose on certain nights, trying to find the perfect sleeping pose leaves you tossing and rotating for hours. If you can’t settle in, you might get up for 10 to 15 minutes to give your body a chance to adjust.
- Your mind might wander through the night if you were stressed or anxious during the day. Too much concentration during the day, dread, irregular sleep cycles, or quick mental processes can contribute to anxiety before bed. Additionally, it disturbs sleep.
- You could get insomnia if you undergo a significant life transition, such as getting married, beginning a new career, or relocating. To set yourself up for better sleep, try blocking off some time before bed to unwind and follow a nighttime ritual.
Getting to sleep quickly before bedtime:
- According to Michael Perlis, Ph.D., head of the University of Pennsylvania’s Behavioral Sleep Medicine Program, if you’ve been trying to go sleep for a while without success, you might want to give yourself about 30 minutes to gather your thoughts before trying again.
- To relax, try getting out of bed and going somewhere new in your house to read a journal or practice yoga. The cold side of the pillow will be waiting for you when you return to bed.
- Make sure your room is cold and dark before going to bed to create a comfy sleeping environment. According to studies, the ideal sleeping temperature is between 60 and 67 degrees Fahrenheit (15 to 19 degrees Celsius).
- You should also make sure that no bright lights, such as the screen of a mobile phone, can disturb your REM sleep. Consider purchasing a glow lamp to lull you into a restful, deep slumber if you want to make your bedroom the ideal setting for a serene transition between day and night.
- This is the one sleep behavior you should rigorously follow. Most of us have developed the habit of checking social media before night; 9 out of 10 Americans actually use electronics before bed. However, it has been demonstrated that utilizing technology right before bed can have a detrimental impact on sleep quality and can cause sleep deprivation. This is partially attributable to the intense, blue light that screens emit in an effort to keep you awake and alert.
- No judgment here, but if you find yourself reaching for your phone after a few minutes of tossing and turning, you might want to think about turning off the screen and setting your phone across the room to make it more difficult to reach night.
- While doing out at night can help you get more deep sleep, endorphins, or the “happy hormone,” are also released while you exercise and can occasionally keep you awake. Exercise can also increase your core body temperature, alerting your body that it is time to be awake, according to Charlene Gamaldo, M.D., medical director of the Johns Hopkins Center for Sleep.
- Try to finish your workout at least one to two hours before you want to go to bed to reduce the unwanted impacts of a late-night activity.