Do you struggle to sleep at night? It\’s either that you\’re not comfortable or you can\’t get your mind to turn off? This is a common complaint. I\’ve heard that somewhere from a third to half of all American adults struggle to get to sleep, either some nights or every night. This is too bad, considering the wonderful benefits that sleep provides us. For one thing, it reduces our stress levels. I believe I can safely say that we could all enjoy reduced stress levels. I\’ve also heard that reducing stress can help us lose weight. This is a fantastic secondary benefit. Besides stress reduction, sleep gives our body time to recharge and prepare for another day. We are more awake and able to think more clearly. This is really helpful for those with mentally demanding jobs.
We should first understand what makes for good sleep. The standard thinking is that about eight hours per day is enough. But everyone is different. Some people need more and others need less. We can know what is right for us by recalling how many hours we slept on those mornings we woke up refreshed. If that doesn\’t work, then we might need to experiment to find our ideal number.
Laying in bed for eight hours is not the same as actually sleeping, however. If you tend to wake up a lot, you might consider what factors cause you to awaken. Are you having trouble breathing? Possibly you should change positions, or go into a sleep study and see if you need a CPAP machine to assist in your breathing. They are very quiet these days. Do you need to use the bathroom a lot? Possibly you are drinking too many liquids too close to bedtime. Try tapering off about two hours prior and see if that helps. Is something in your room waking you up such as the television or a ticking clock? It is critical to eliminate these various distractions.
You should look at your bed as your sleeping place and not as your television watching place or computer working place. Your brain will begin to put it together if you give it time. On top of that, you are going to be spending approximately a third of your life in your bed, so it needs to be comfortable. Sleep systems and mattresses can be a bit on the pricey side. But if you think about how much time you spend in bed, it could be worth the money. Along with that, ensure that your sheets are not too stiff or dirty. Ensure you have a good blanket or comforter, something you can enjoy curling up underneath.
Some other factors that aid in sleeping include room temperature. We all seem to sleep best when the room is a little cool and we can cover up with a sheet or light blanket. The ideal temperature for most is around 65 or 70 degrees. If the room has noise distractions, you can turn on a fan to generate white noise, or put on some soft music. The room needs to be dark. If the room can\’t be made dark enough, then consider using a mask. Check or change your pillow if it\’s not really comfy. Or, try out a new position if you have body parts that fall asleep or you are generally not comfortable.
When thinking through what makes a good sleeping environment, consider that some activities should be avoided. For example, sometimes people think that a couple of drinks before bed will help their bodies relax and sleep. This might be true. The problem comes in when the alcohol wears off because you suddenly wake up. Then it is a battle to get back to sleep again. Eating just before sleeping can also be a problem because the body immediately starts digesting. And it can also be less than comfortable to lay down with a full stomach. If you are an exercise person, then doing this activity too close to bedtime can stimulate rather than relax. You should give yourself two to three hours between exercise time and bedtime. The ideal ratio is a walk after dinner that gets the digestion going but still allows a couple of hours before you lay down for the night.
A routine is really important if you struggle to sleep. The first step is to figure out your ideal number of sleeping hours. Next, try to go to bed and get up at the same times every day. Keep your routine even on the weekends. If by chance you stay up too late one night then try to take a nap the next afternoon. Be sure to remove all distractions such as phones ringing or televisions blaring. Turn down ringers and turn off the set. Your body is like Pavlov\’s dog. If you repeat the process enough times your body will begin to respond.
One further step is to get your mind to turn off. If you are like most, you lay there reviewing everything you have to do tomorrow. Or, you review everything that happened throughout the day. Your mind continues to bring up all the things you said and did, or didn\’t say and do. This is a giant distraction. If you simply can\’t help it, then keep a notebook handy and jot down all the things you\’re thinking about so that you can let them go. If you need more help, turn on some soft music and focus on it until your mind begins to drop off. I have heard of some people turning on music or an audio book at the softest setting. By forcing their mind to listen they can shut out other distractions.
It\’s key to practice these steps until they become ingrained. Pretty soon your body will anticipate bedtime. You will get into bed and climb under the covers and be able to drift off more quickly.
Norita Sieffert travels all the time, watching the habits of people from multiple cultures. She has pulled togther information on a variety of topics, including what makes a great night\’s sleep. To read more interesting facts, visit her articles page. To browse her outstanding selection of duvet cover sets visit her online home decor store.
Having Trouble Sleeping? Try These Tips for a Better Night\"s Sleep
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