If you have trouble going to sleep or staying asleep, then you are not alone. There are thousands of people who struggle with getting enough restful sleep every night. If you cannot sleep, then you need to know what you can change in order to make sure you are getting enough rest every night.
Why is it That I Can’t Sleep?
Before you can determine how to get better sleep, you must establish what it is that is interfering with your ability to get enough rest. Your answers to these questions could lead you to the culprit that is causing you to be unable to sleep.
- Do you have a great deal of stress in your life? Stress can be a major factor in affecting sleep. The chemicals released in your body to counteract the stress can actually keep you awake at night, especially if you experience stressful situations right before bed.
- Do you consume alcohol or caffeine before bed? Caffeine is a stimulant that will automatically keep you from getting enough sleep. While alcohol is a depressant, studies have shown that it also interrupts sleep, making it harder for you to actually stay asleep.
- Do you sleep with the lights on? Studies have shown that any amount of light at all will have an effect on how well you sleep. If you are saying to yourself “I can’t sleep” the light you keep on could be the culprit.
- Do you vary your bed time from day to day? It may be hard to keep the same bedtime, but varying it immensely can confuse your body, making it not understand when it should shut down for the night and when it should stay awake.
- Do you lie in bed, rehashing the day? This is a guaranteed way of insomnia simply because if you have your mind working on potentially stressful thoughts. Your mind will never allow you to get restful sleep if you to go to sleep while thinking about the day.
- Do you have a comfortable bedroom? If you have a bedroom that is not cool and quiet or your bed linens are not comfortable, you may find it extremely hard to go to sleep and stay to sleep. If you wake up, tangled in the bed sheets and think “I can’t sleep!” you may need to change the linens and décor in your room.
- Do you take any medication that is known to have insomnia as a side effect? Often, medications can directly affect sleep patterns and cycles.
Once you have answered these questions, you should be able to pinpoint just what it is that is keeping you from sleep. With this information, you can make the changes.
Based on the answers you gave to the quiz above, here are a few of the changes that you can make in order to get a better night’s sleep. With these changes, you should never have to experience the chronic disability to sleep again.
What Should I Do?
Instead of dealing with that nightly frustration of not being able to sleep, then just make these changes. You will quickly see a difference.
- Eliminate as much stress as possible from your life.
- Do not spend bedtime thinking about stressful events in your life.
- Avoid alcohol and caffeine after 5 PM.
- Establish a nightly sleeping ritual to unwind.
- Go to bed at the same time every night.
- Wake up at the same time every morning.
- Turn off all of the lights and sleep in total dark if possible.
- Choose a comfortable, slightly cool temperature for your room.
- Choose comfortable bedding.
- If you are on medication, speak with your physician about alternative that may not have the same side effect.
Once you make these changes, you can find a way to make sure you are getting enough sleep.