Bad sleep schedule can affect you psychologically and can also decrease your activity level during the day. Often at times, you need the help of a sleep center to sort out your sleeping issues. However, simple modification in habits can also go a long way.
Why can’t you sleep at night?
If you are having trouble sleeping at night and you are wondering why you cannot fall asleep properly, you have come to the right place. We might have the answer to that!
You do not exercise enough
Studies have shown that exercise plays a major role in your sleep cycle. If you exercise enough, it will make you fall asleep faster and for longer. It is said that on average, exercise reduces the time it takes you to fall asleep by 12 minutes while it increases your sleep by 42 minutes. If you want a good night’s sleep, you should probably start exercising more often.
You drink too much coffee
We all know that caffeine is bad for sleep, which is why people take it first thing in the morning to drive off their sleep. This is because caffeine tampers with the effects of adenosine. Adenosine is a chemical produced by the brain which helps you fall asleep. Not only a cup of coffee will reduce your sleep, but it will also disturb you in the middle of the night to urinate. Instead of drinking coffee at night, try drinking it in the morning. It would give you a good and energetic start to your day and will also keep you energized for the rest of the day.
You are too stressed out
Unwinding before bed is very important as stress can disturb your sleep cycle. Studies have shown that people with insomnia also have other mental health problems such as depression or anxiety which makes them too tensed, and therefore, affects their sleep cycle. A good way to unwind is through yoga. Yoga helps you get rid of unnecessary stress and will clear your mind off of negativity. Other than yoga, mild stretching also helps you let go of the tension you have been holding on to in your body. Both yoga and stretching have calming effects, and the best time to do them is right before your bedtime.
Another great way to get rid of all your worries is to sit down before your bedtime and make a list of all your problems and things that are bothering you. Then try writing a solution to each one of those problems on the list. This way you will have a plan to fix your problems and you will not have to worry about them anymore.
Journaling is also a great way to deal with your anxiety. Keep a journal next to your bed and every time you feel anxious, try writing your thoughts in your journal. It is a great way to get your problems out of your head, calm you down and therefore help you sleep better at night.
You are feeling too hot
Your brain works in unique ways, and one is that it sends signals to your body through certain stimulus. When you are too hot, your brain feels like it is not your time to sleep and therefore you have a hard time falling asleep. A good solution to this problem is to lower the temperature of your room before going to bed so that your brain can signal your body that it is time to sleep. This way you will fall asleep much faster and much more comfortably.
Try sleeping on with lesser clothes as it not only increases your comfort level but also makes you feel less hot. It is easier to take off your blanket when you feel hot at night rather than getting up and changing that long nightgown.
In case nothing seems to be working, don’t hesitate to get help from a sleep specialist. This is true, in the best of your interest.