Good sleep is essential for health and to feel alert and engaged in your life. Everyone has a restless night once in a while, but when it becomes the normal process, the ill effects can have a drastic effect on everything from your mood, to your relationships, to your work performance. If you have been struggling to sleep well, don't brush it off as something that just is and that you have no control over. There may be some circumstances that are contributing to your poor sleep that can be addressed and corrected. Take a look at the reasons behind why you can't get the rest you need and take action to change what you can. A few simple adjustments can make a world of difference.
Address Any Illness or Ailment
If you have a partner that you sleep next to, they have most likely mentioned to you any consistent snoring or potential sleep apnea. These are very important to have checked out by a doctor, as they can go beyond keeping your significant other awake and causing you to wake up feeling groggy. These conditions are often a sign of something else happening and can lead to some serious health problems. While most people know to have something like checked out, there may be some other signs that you are missing or writing off as normal behavior. Some common behaviors, like drooling while sleeping, can be perfectly harmless, but should be addressed if you are having any other symptoms. Drooling can be another sign of sleep apnea, or it may signal a problem with your sinuses and allergies. Even if your drooling turns out to be nothing, it is worth checking into to make sure it's not a health condition that needs further treatment. If your drooling is nothing more than a minor inconvenience, you can still take simple steps such as changing your sleeping position or using a mouth guard to keep your pillow case clean.
Make Your Bed the Coziest
Most times, your inability to sleep well has nothing to do with a serious health condition, but can still be fixed. Sometimes all you need is a little more comfort to get the sleep that you need. After any consistent signs of sleeplessness, consider investing in a new mattress. Your body may not be getting the support it needs throughout the night, which can lead to a lot of tossing and turning, with sore and tense muscles in the morning. Selecting a mattress that offers the firmness you need will go a long way to getting some good shut eye. Your mattress is the building block of a cozy bed, but what you put on it is also important. Pick out some soft, comfortable sheets and a pillow that offers support for your sleeping position. Side sleepers will need a different type than back sleepers.
Turn Your Room Into a Sanctuary
Once you have picked out the ideal bed, take a look at your bedroom. Is it a place that promotes ease and relaxation? Maybe your room is positioned in such a way that the streetlights shine too brightly. Try selecting some light-blocking curtains to remedy this. You can also use small lamps that give off a more soothing light source than a harsh, overhead that illuminates everything. Temperature control is another way to up your quality of rest. If your bedroom is too cold or too hot, you aren't likely to sleep that well. Adjust the thermostat, add a space heater, or open the window to get to the perfect temperature for your preferences. A noise machine can be helpful in blocking out any outside sounds that are grabbing your attention and keeping you awake. Choose from calming nature sounds or simple white noise to give your brain a break and lull you to sleep. You may also want to start a little aromatherapy to add to the ambiance. Get an essential oil diffuser and use a little lavender to help sleep come more quickly.
Ditch the Electronics
Modern life involves spending a lot of time looking at screens. Your television, computer, and cell phone all give off blue light and provide your brain a constant source of stimulation that can make it hard to turn off your thought process and relax. A good way to combat this is to make the bedroom an electronics-free area. Don't bring your phone to bed with you and if you have a TV in your room, find a new place for it. If you give yourself a break from all these screens for an hour or so before bed, you give yourself a chance to detach from the constant stream of information and let your mind start to calm and prepare for sleep.
Manage Your Stress
Stress can be a major detraction from sleep. Worries over work, finances, or personal relationships can keep you up and staring at the ceiling all night long. Find ways that you can manage your stress and take action on any situation that has a negative impact on your life. If you are experiencing a hurtful relationship with someone, talk it out with them. Or, if that isn't an option, consider getting therapy to find someone who can offer you insight and impartial advice. Sometimes stress is simply coming from the vast number of responsibilities that you have each day. When this is the case, find a channel to release some stress and learn to focus your mind away from it. Exercise can be a great help in this area. Try a calming yoga practice to benefit both your mind and your body. Other ways to destress before bedtime include meditation and other self-care habits. A long, warm bath can do wonders. Maybe you would benefit from winding down each evening with a good book or time spent writing out your thoughts from the day. Explore and find whatever works best for you.
Stay on a Schedule
Setting a bedtime routine and sleep schedule can be a big help to you in getting the sleep that you need. Set yourself up for a good night by limiting naps during the day and getting to bed at the same time each night. You will train your brain to expect sleep and find that you drift off much more easily. You should also take care to be mindful of the time of day and limit alcohol or caffeine consumption too close to bedtime. These will keep you alert and make it harder to turn off your mind.
A little more awareness can help you to discover any underlying physical problems or difficult mental or emotional situations that may be contributing to your lack of sleep. You will thank yourself for taking the time and action needed to get the best sleep of your life.
If you’re tossing and turning at night instead of getting a good night’s sleep, then you should consider some sleep resources. They can help you get into a sleep schedule, create a sleep-friendly environment, and even follow a day-time schedule for better night-time slumber.
If you believe you have difficulty sleeping due to physical aches and pains, have PTSD or other similar mental health conditions, it is best to personally consult a medical or psychological health professional. This article will only provide general information and should not be used for self-diagnosis and self-treatment.