Are you struggling to get to sleep at night? Have you tried counting sheep and yet you still can't beat insomnia? The importance of a getting a good night’s sleep should never be underestimated. Your sleep will dictate how you feel the following day and it can also have a huge impact on your overall health. If you're looking for ways to overcome your insomnia, you'll need to figure out why you are having sleep issues to begin with.
Let’s take a look at what could be stopping you from getting the rest you deserve, and give you some tips on how to get a good night's sleep.
Are You Struggling To Get A Good Night's Sleep?
You're Feeling Stressed
In most cases, people suffer from insomnia because they are feeling stressed out and anxious. Given the uncertain times we live in, stress is something that more of us are experiencing now more than ever. Are personal troubles keeping you awake at night? Are work-related issues interfering with rest? Are you concerned with your health and well being? If the answer is yes, you need to find ways to de-stress. From yoga to breathing exercises to taking a natural Melatonin supplement, find out what works for you.
You Have A Messed Up Sleep Schedule
Do you find that you could go to sleep at 9 pm one night and then the following night you are awake past midnight? If so, your circadian rhythm (your "sleep-wake" cycle) could be off, and this is probably why you are struggling to get to sleep at night. Having a consistent routine is key for your circadian rhythm. Pop in your earbuds and listen to a bedtime sleep app, or try a meditation video like the one below.
Your Bedroom May Be To Blame
Maybe it's your bedroom's fault for your lack of sleep. Could it be lacking in comfort and warmth? Of course, your bed is the perfect place to begin when it comes to bedroom comfort, and the Inn of Silent Music can assist with this. Furthermore, make sure the colors used in your bedroom decor are soft and relaxing. Harsh and vibrant colors are only going to make it more difficult for you to get to sleep. The best color for sleep? Any calming shade of blue.
Check Your Meds
There are certain medications that have an impact on a person’s ability to sleep. You will be able to tell whether your medication has a negative impact on sleep by simply looking at the packaging. All medications have information regarding the potential side effects and recommendations on the time of day to take it. Take a look at this to determine whether an inability to sleep is one of the side effects associated with the medications you are taking. If it is, you should speak to your doctor to see if there are any alternatives.
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You Exercise Too Close To Bedtime
What time do you normally work out? If your exercise routine takes place within three hours of your bedtime, you might want to consider exercising earlier in the day to see if this makes a difference on your ability to fall sleep, especially if you tend toward high intensity workouts. You may find that you are able to drift off with greater ease just by adjusting your schedule. With that said, there are some exercise routines that can actually help you wind down, such as light stretches and yoga.
Your Mattress Is To Blame
If you are to get to a solid 8, you need to make sure your mattress is comfortable. This is the most pivotal part of your sleeping routine. There are no rights or wrongs regarding what sort of mattress you should choose. After all, we all have different levels of comfort. And while there are many mattress buying guides worth reviewing (such as this one, from Credit Donkey), testing a mattress for yourself is truly the only way to know whether or not it's right for you.
The Room Temperature Isn't Optimal
In addition to the points that have already mentioned, another element that could have an impact on your sleep is the temperature in the room. This is especially the case if the room is too hot. After all, we all know how restless we can get throughout the summer months. Making sure the temperature is cool and comfortable is a necessity if you are going to get to sleep with ease every evening. According to The Sleep Foundation, the best temperature for sleeping comfortably is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This could vary from person to person, but most doctors recommend keeping the thermostat set between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable sleep.
You're Playing Games Before Bed
Last but not least, you have to put the games away. Video games, apps and other computer games can cause your brain to fire way past the time you turn the game off. Shoot for wrapping it up about an hour before bed to avoid sleep latency and (ugh) insomnia.