Are you one of those people who lies in bed awake at night with your mind going crazy with ideas? You aren’t alone. Thousands of people struggle with the quality of their sleep or simply not getting enough of it. The good news is it’s perfectly normal and is something you can get help with.
Not getting enough sleep can affect our bodies in several different ways: it can affect the way we feel and our mood, it can affect our body functions and also our energy levels. Sleep is one of the most important processes our body goes through every single day, so it is incredibly important to make sure we treat our bodies with love and respect.
Insomnia is a condition where you are left unable to fall asleep, or once you do fall asleep you struggle to maintain it. It is a common illness and affects many of us. It can often be caused by us drinking too much caffeine during the day time or eating close to bed. The good news is that insomnia can be cured by making changes to the way we live our lives.
If you are wondering whether you have insomnia or not, here’s a list of the common symptoms:
- Difficulty falling asleep even when you are physically tired
- Waking up multiple times during the night
- Unrestorative or unrefreshing sleep
- Relying on alcohol or pills in order to sleep
- Feeling drowsy and fatigued during the day
- Finding it hard to concentrate during the day
How to sleep better
The first step in being able to tackle your feelings of insomnia and get a better night’s sleep is to know what it is that is causing your insomnia. A lot of the time issues such as emotional stress, mental illnesses like anxiety and depression and your physical health can take a toll on the body’s ability to sleep. Before you can truly treat your insomnia, you need to ask yourself some questions about your lifestyle. Are you experiencing a lot of stress? Do you have feelings of anxiety or depression? Do you have a set bed time each night? Do you have any medical issues which may make sleeping difficult? All of these things could be factors in what makes you feel as if you cannot sleep.
If the circumstance is one such as worrying about a presentation at work or having the flu, your insomnia may only last for a few days and then settle. In other cases, the cause may be deeper rooted and your symptoms may last longer. Chronic insomnia is often caused by and will be a symptom of a more underlying issue with your physical or mental health.
There are many different medical issues which can contribute to your inability to sleep. Some of the most common of these are allergies and asthma; however, there are other more serious issues such as chronic pain, IBS, kidney disease and even cancer which can make you struggle to sleep at night.
You may have an illness associated with your inability to sleep- but more often than not there will be some habit which you perform that makes your insomnia come up to the surface. A lot of the time this will be something like drinking too much alcohol before bed or eating food late at night. You could even find that the mattresses you have in your home need upgrading. Identifying the habits and situations which make it hard for you to sleep is the first step to curing the issue.
There are two changes you can make immediately to your bedroom to help make you more likely to fall asleep: make your bed and room as comfortable as possible, and make our bedtime routine more relaxing.
If you stay up on your phone for an hour once you get into bed- you can strain your eyes and make it hard for the brain to switch off. Ideally once you step into the bedroom your phone should be turned off and left on the side ready for the morning. Give you brain chance to relax. You also need to stick to a regular schedule and go to sleep around the same time each day.
Try to avoid these things before bed
- Drinking too many liquids
- Big evening meals
Another thing which could help you with falling asleep is practicing meditation as you lie in bed. Listen to calming music and a meditation session for 10 minutes as you lie in your bed and relax for the night. It will allow you to concentrate on releasing tension in your muscles and getting ready for sleep.