Sleep Secrets - What to do when you can't sleep and how to set yourself up for a great night's sleep
Now imagine you've cleaned your teeth, put on your PJs, shut off the lights, and nestled yourself into bed, but instead of sleeping, you find yourself wide awake tossing and turning in your bed. As a result, you don't get enough sleep and are weary and cranky the next day. If this describes you, then you could be one of the millions of people who suffer from insomnia or sleep disturbances.
But don't worry, in this article we'll be looking at why you might be feeling restless at night and how to make it stop so you can finally get that well-deserved rest you've been craving.
Why can’t I sleep?
You might toss and turn all night for a variety of reasons, including anxiety, being overstimulated, an underlying medical issue, and more. Increased anxiety at night might make it harder to fall asleep and stay asleep. Your body may find it difficult to relax in bed at night if you have stiff muscles caused by stress. Loud noises or bright lights might stimulate your senses and cause you to toss and turn more. And, having an irregular sleep schedule and oversleeping before bed can make getting to sleep at night even more challenging.
Sleep apnea and insomnia are the most prevalent underlying medical problems that can cause poor sleep quality. And poor nutrition might have a detrimental impact on your sleep quality, which may cause you to develop insomnia.
How To Set Yourself Up For A Great Night's Sleep?
- Get Some Exercise - One of the most scientifically proven strategies to improve your sleep and health is to exercise. Natural sleep chemicals like melatonin have a stronger effect when you exercise. Going for a brisk daily walk will not only help you lose weight but will also help you sleep better at night. Although daily exercise is important for getting a good night's sleep, doing it too late in the day can induce sleep problems later in the night. Overexerting yourself too close to bedtime might be energizing. The best time to get up and run is usually early in the morning when you're exposed to bright sunlight.
Added Bonus: A jumpstart to your metabolism for the whole day. :)
- Avoid Caffeine Consumption Before Bed - Coffee is a stimulant, and a single dose can help you focus, get more energy, and perform better in sports. It stimulates your nervous system, but taking it late in the day can prevent your body from relaxing naturally at night. Because caffeine can stay elevated in your blood for at least 6-8 hours, you should avoid consuming it after 3-4 p.m. Stick with decaffeinated coffee if you do crave a cup in the late afternoon or evening.
- Perfect Your Bedroom Ambience - Our environment has an impact on our sleep quality, so make sure your bedroom is as pleasant as possible. You should aim for a calm, dark, and chilly atmosphere free from distractions. To guarantee that you acquire your perfect bedroom environment, consider other aspects such as temperature, noise, exterior lights, and furniture arrangement as well. Earplugs and eye mask work wonderfully if you are sensitive to light and noise.
- Try Not to Eat Late in the Evening - Eating late at night can have a detrimental impact on sleep quality as well as the natural release of melatonin in the body. Ideally, a heavy meal should be avoided within two to three hours before bedtime. If you do get hungry late in the evening, you can consume a small healthy snack to satiate your hunger till breakfast.
- Increase your exposure to bright light - Your circadian rhythm is your body's natural time-keeping clock. It has an impact on your brain, body, and hormones, assisting you in staying awake and signaling when it's time to go to bed. Natural sunlight or strong light during the day can help you maintain a healthy circadian rhythm. This boosts daytime energy as well as the quality and duration of nighttime sleep. Try to receive enough sunlight on a regular basis, or invest in an artificial bright light source or bulbs if this is not possible. Daily routines like getting out for a morning run or walk soon after waking up is a great way to keep on track and get your internal signals working optimally