Did you know that normal sleep patterns can differ between people? The association between sleep time and duration with various risk factors and health outcomes varies from one person to the next.
But what is clear is that not getting a full night of sleep can undoubtedly have detrimental effects on both our physical and mental health.
In this article, we will explore some of the reasons why you might have trouble falling asleep and how to overcome them.
1. Establishing a Regular Bedtime and Wake up Time
When you set a consistent bed and wake time, you’ll start to feel naturally sleepy at the same time each night, ensuring you’re able to get enough sleep each night.
Going to bed and waking up at the same time each day, even on Saturday and Sunday, will help keep your body and mind synchronized with the sleep-wake cycle.
Setting a regular time for physical activity or exercise can also help establish your sleep-wake cycle and help you fall into a deeper sleep faster.
2. Reducing Technology Usage Before Bed
Whether it’s scrolling through social media or watching YouTube videos, the blue light exposure can wreak havoc on your circadian rhythm and lead to interrupted sleep. Try spending the last hour before bed without your laptop, tablet, or phone and instead focus on winding down.
Reading a book, writing in a journal, taking a warm shower, and listening to soothing music are all good alternatives that may help you relax enough to fall into a deep, restful sleep.
3. Creating an Ideal Sleeping Environment
A calming bedroom is key. If light, noise, or temperature levels are too high, it may be difficult to drop off and stay asleep. Make sure curtains and blinds are drawn, and any electronics are switched off.
The room should also be ventilated as stale air can make it difficult to breathe comfortably. Temperature-wise, a slightly cool room is preferable, so using air conditioning or fans may help reduce the temperature in hot weather.
Having a comfortable mattress will also help to sleep better at night. If you find yourself interested, you can find the best mattress here.
To create a calming scene, add some aromatic candles, diffusers, or essential oils, which can make the space even more peaceful
4. Avoiding Caffeine Late in the Day
Caffeine is a stimulant, so drinking coffee or any other caffeinated drink in the late afternoon or evening can interrupt your sleep and even cause insomnia.
To get a better night’s rest, it is important to avoid caffeine after lunchtime. Also, limit your intake throughout the day and try drinking decaffeinated beverages later in the afternoon. This can help you relax, reduce stress, and fall asleep more quickly.
Get a Full Night of Sleep Starting Today
A full night of sleep is essential to a person’s short and long-term health. To ensure that you are getting all that you need, create a plan with these tips and stick with it.
Establish consistent sleep times, turn off electronics at least an hour before sleep, practice relaxation techniques, and exercise. Make sleep a priority, and you’ll never go without it!
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