There are many people who have problems sleeping at night. Statistics report that over 40 million people have sleeping disorders worldwide. Additionally, 20 million suffer from occasional sleeping problems. Among causes of sleeping problems are long working hours, doing extra chores at night, chronic stress, and watching TV or movie binging late into the night.
To deal with problems sleeping at night, it’s important to first identify what is causing it. Sleep deprivation affects your health and makes you less productive. A sleep-deprived person does not have the required hand-eye coordination to perform tasks efficiently. When the lack of sleep is chronic, individuals may suffer from other medical problems, such as high blood pressure.
Here are 13 solutions to some common problems sleeping at night:
1. Keep Track Of Your Sleeping Time at Night
Record your sleeping time at night and any other time spent in bed. Moreover, record your fatigue levels during the day and any other symptoms related to sleep deprivation. By recording your sleep patterns, you are able to recognize activities that aid or hurt your chances of having a good night rest.
2. Therapy Helps
Cognitive behavioural therapy is one of the available techniques for dealing with sleep deprivation. It helps you develop good, peaceful thoughts that promote calmness and relaxation. Your peaceful, calm and serene state of mind acts as a powerful backdrop to a good night’s sleep.
3. Quit Smoking
If you are a smoker and you are suffering from sleep deprivation, you may want to kick the habit. Smoking can cause problems sleeping at night. This is because your body experiences nicotine withdrawals at night, interfering with your sleep patterns.
4. Keep a Sleeping Routine
It’s key that you sleep and wake up at the same time every day. This programs your body to sleep at a particular time, making your sleeping patterns regular and predictable.
5. Don’t Take Caffeine 4-6 Hours before You Go to Bed
Stimulants make it hard for you to fall asleep. For instance, caffeine delays the timing of your body clock. As a result, it reduces the amount of time you need for deep sleep at night. Essentially, if you have to take caffeine, do it at least 4-6 hours before you turn in.
6. Avoid Doing Exercises within Two Hours of Bedtime
Exercises can help you sleep soundly at night. However, this is only helpful when you exercise 5 or 6 hours before bedtime. It also improves the quality of your sleep by allowing your body to relax before you get to bed. Exercising two hours before you turn in is however not recommended.
7. Avoid Eating Heavy Meals within Two Hours of Bedtime
Indigestion after a heavy meal may cause problems sleeping at night. It’s advisable to wait for about two to three hours before you go to bed. This ensures smooth digestion and deals health problems such as heartburns and other nasty experiences during the night that could deprive you of sleep.
8. Avoid Taking a Nap after 3 pm
Taking a nap for about 10-20 minutes during the day makes you feel rested. It prepares your body for an extended sleeping time at night. However, don’t take a nap after 3 pm so you don’t find it hard to fall asleep later at night.
9. Ensure Your Bedroom Is Dark, Quiet, and Comfortable
Your body is programmed to sleep at night. When your room is dark, it is easy to quickly fall asleep as opposed to trying to sleep in a brightly lit, noisy room with extremely high temperatures.
10. Get a New Futon
Every day, you spend a third of your time in bed. Since a good sleep enhances your body’s renewal and healing, buying a quality futon bed and mattress is one of the best decisions you can make. Futon mattresses are firm, comfortable, and affordable. Besides, you can choose from among the many futon varieties available in the market.
11. Turn off the Screens
The blue light from screens disrupts your body’s ability to prepare to sleep. This is because it stimulates daytime hormones that trick your body into thinking nighttime is yet to come. As a result, you will find it difficult to fall asleep at night. Essentially, turn off your smartphone, TV or computer at least an hour before you retire to bed. If you have to watch your favourite show before you go to bed, dim your screen.
12. Engage in a Quiet Activity Away from the Bed
If you can’t fall asleep within the first 20 minutes after getting into bed, engage in a quiet activity away from your bed and return when you start feeling sleepy.
13. Write for 30 Minutes Before You Go to Bed
Writing for some minutes before bedtime relaxes your body and makes it easy to fall asleep at night. This is a good time to write out plans for the following day. You can also take a warm bath, listen to your favourite soft music, or read something.
If after adopting the above tips you still have problems sleeping at night, you might need to seek medical advice.
