No matter what age you are and what background you are from, you will likely have experienced trouble getting to sleep at some point during your life. A lack of sleep can pose many problems in your life, as it can make you feel more irritable and less focused. It may feel like you have tried everything you can to try and sleep better, which can leave you feeling hopeless about what to do next. Luckily, there are some effective steps you can follow in your everyday life, which will enable you to have a restful and long night’s sleep in no time.
- Assess your bedroom
A lack of sleep can sometimes be resolved in the simplest way. Before you do anything else, you should look at how your bedroom may be causing you to stay awake at night. It could be that your mattress does not facilitate a good night’s sleep, as it may be too soft, or too hard. Trying out other mattresses will help you de-ice if this is the problem. There is also a lot of truth in that you need to be in a dark room to sleep properly. If your curtains let in lots of light from the street, it will be more difficult to fall asleep and stay asleep. You should also make sure your room is not too hot at night, as it has been proven that sleeping in a cooler room allows you to reach a deeper sleep.
- Tackle underlying problems
It is not rare for people to experience severe pain in their body, which can stop them from falling into a restful sleep. One of the most common ailments people have is back pain, which can impact how comfortable you are in your own bed. Back pain has many causes, such as muscle tension from stress, or having your sciatic nerve pinched between bones. Ideally, you should seek sciatic nerve pain treatment from The Heilman Center if it begins to have a significant impact on how much sleep you are getting.
- Exercise more
People are often kept awake at night when they have too much energy to sleep. There is no denying that the best way to use your energy is to exercise regularly, which can help regulate your sleep patterns each night. Vigorous exercise before bed may make you feel more energized, which is not what you need. Instead, you should exercise a few hours before you are hoping to sleep so that you feel ready to rest when bedtime arrives. Other people enjoy doing some yoga directly before bed, as this can help you lower your heart rate and feel more relaxed.
- Combat stress
It should come as no surprise that stress is why most people lie awake at night. When you are worried about work or personal problems, your body may be ready to sleep, but your mind is not. It also means that your sleep will be restless, so your mind never reaches the stage it needs to give itself a proper rest. Combating stress is a lot harder than it sounds, but you should speak to friends and family about your concerns, so they can reassure you that everything will be okay. Taking time out to practice breathing techniques in times of stress is also an effective way to tackle your stress in the long term.
- Use natural remedies
Natural remedies come under fire from many people, who may be skeptical about the effects such remedies may have. However, there is much more scientific backing behind natural sleep remedies than people may think. The best thing about them is that they are also a perfect tool for de-stressing before bed. Many remedies can be made at home, such as making your own lavender essential oil pillow spray using a few key ingredients. For a heavier sleep, you should try steeping valerian root in hot water, as this is seen by science as nature’s tranquilizer for good reason.
- Seek professional help
When you have not had a good night’s sleep in some time, this can take its toll on your physical and mental wellbeing. Sometimes, it can lead to more severe problems, such as psychosis or depression. When you have exhausted every option and are at a loss as to what could be causing your lack of sleep, it is always wise to speak to a professional. It could be that you are suffering from insomnia, which means you may be prescribed the appropriate medication to help you sleep better.