It is estimated that between 50 and 70 million US adults experience sleep troubles. If you have difficulty sleeping, it can impact your physical and mental wellbeing. In this guide, we’ll discuss some common causes of sleep disorders and offer tips to help you put a stop to sleepless nights.
Image credit: https://www.pexels.com/photo/woman-sleeping-935777/
Stress and anxiety
Most of us are familiar with the scenario of getting into bed and feeling like our minds are whizzing around at a hundred miles per hour. If you’ve got a lot on at work, you’re having problems in your relationship, or you’re worried about money, for example, it can be tough to switch off. If you’re stressed out or you feel anxious, it’s essential to try and unwind and relax before you go to bed. Take time out in the evenings and spend your time doing something that helps you to feel calm. From writing and reading to painting, enjoying a bath, or listening to music, it’s incredibly beneficial to try to lower your heart rate and induce serenity before climbing under the covers. Avoid triggers like scrolling through social feeds and checking work emails, eating late, or drinking caffeinated drinks late at night.
If you’re prone to stress or anxiety, it’s helpful to embrace an active lifestyle. Regular exercise is a natural stress-buster and it can lift your mood and help to clear your mind. It also tires the body out, which makes it easier to sleep. You could also consider using sleep remedy supplements to help you feel calmer before you go to bed. It’s natural to experience stress and anxiety, but if you have severe or persistent symptoms, seek medical advice. There are self-help techniques you can try to improve sleep quality and reduce stress, and there is also help and support available.
Your sleeping environment
Do you often find that you can’t sleep because you’re tossing and turning, it’s noisy, you’re too hot or light is streaming through the curtains? Your sleeping environment has a major bearing on the quality of your sleep. Try to block out light and noise, use soft lighting and soothing colors and invest in a good quality mattress and comfortable pillows. It is particularly important to make sure that your bed provides support and comfort if you have chronic pain.
Lack of routine
One of the most common causes of sleep troubles is a lack of routine. We have internal body clocks and our bodies go through processes during the daytime and nighttime. If you don’t have a routine, you may find it hard to get to sleep even if you feel exhausted. Try to make sure that you go to bed and get up at the same time every day and use your evenings to relax and prepare your body for sleep. If you’re going to bed at 11:00 pm one day and you’re watching TV until 2:00 am the next, your body clock will be out of kilter.
Do you struggle to get to sleep at night or do you often find yourself watching the clock in the early hours of the morning? If sleepless nights are getting you down, it’s beneficial to try to identify possible causes and take action. Make sure your bedroom is cool, calming, and peaceful, get into a routine, and try to manage and prevent stress and anxiety.
Thank you for reading!