Do You Have Trouble Falling Asleep? Let’s Fix That!
Like me, many people have trouble falling asleep.
You toss and turn for hours on end, try to read a book, look at your phone, listen to a podcast, until you drift off into sleep. Only for the alarm to go off just three hours later.
It can be a frustrating problem.
When you have trouble falling asleep, your sleeping hours are disturbed and reduced. This can leave you feeling tired, weak, grumpy and irritated.
I was pregnant with my little one in 2015 and I was suffering from panic attacks and anxiety.
On top of that, I had bronchitis.
For almost two weeks I was not sleeping for more than two to three hours a night. This is turn meant that my hubby wasn’t sleeping either. It was not pretty.
I felt like I was losing my mind, couldn’t think and always felt like I was on the verge of collapsing.
Feeling that way,having to go to work, concentrate, then worry about it all beginning again the next day landed me in the hospital three times.
The last time I was in the hospital, the ambulance had to pick me up from home.
I was scared not for myself, but for my baby, whom I was about to meet in a few months.
Becoming a parent really changes how you worry.
Anyway, long story short, I was given medication and an asthma pump. No antibiotics for bronchitis during pregnancy.
It was during this time that I reflected on what could have caused this sudden lack of sleep. Nothing had cause it. I had always gone to sleep late. Most nights I slept for only 5 hours at the most.
My body was exhausted and my hormones were out of whack.
I no longer wanted to have trouble falling asleep.
Today, I want to share with you another way to simplify your life by getting more sleep.
There are many things you can do to relax your body and mind which will improve your ability to fall asleep faster. I am no doctor, so these are just my ideas, suggestions and tips.
If you suffer from insomnia, please see a specialist.
Medical conditions or medications may cause you sleepless nights.
The most common reason for sleeplessness is anxiety and worry. Stress.
How can you fall asleep when your mind does not have the chance to relax?
My hubby and little one are both lucky.
Their heads hit the pillow and “poof”, they are out, off to dreamy dreamland. Like magic.
Things To Do If You Have Trouble Falling Asleep
1. Watch What You Eat
I know, I should not be preaching this because I am guilty of not following this rule. When I follow it though, it helps.
Have a light dinner. Heavy meals are difficult to digest will make you feel full and heavy and will add to the list of reasons you have trouble falling asleep.
On the other hand, don’t go to bed hungry. Starving yourself will keep you awake.
Light snacks, fruits, yoghurt are all good for you and will help you sleep better.
Nuts or seeds (especially pumpkin seeds), whole grain bread or crackers are also great bedtime snacks. Stay away from alcohol and caffeine.
2. Turn off the TV, Phone And Computer
Guilty again. I read the news every night in bed before falling asleep.
Our bedroom is completely dark and the only light in the room is the one emanating from my cell phone.
This is not good for you (or me) as this kind of stimulation tells your brain to be alert and awake. Not to wind down and try to sleep.
Watching TV, and looking on your phone or computer is counterproductive.
It is keeping you awake for longer.
Make sure your bedroom is a no-gadget-zone. Let your bedroom be what it was designed for. Sleep.
3. Keep Your Bedroom Cool
Do you find it harder to fall asleep in the summer? Your room might be too hot.
A lower room temperature lowers your body temperature and helps you fall asleep faster.
I like to pile on the blankets in a cooler room than to kick them off when it is way too hot.
The ideal temperature for your bedroom is 18 -20 degrees celsius. (65 Fahrenheit).
4. Invest In A Good Bed
This is a no-brainer. After all, you spend one-third of your life in bed, so why not invest in a good high-quality bed with a comfortable and supportive mattress.
I suggest a box spring bed. That’s just my preference and it’s worth the investment.
5. The Sounds Of The Night
Try to eliminate as much noise as possible.
When trying to get a baby to sleep, many parents invest in products that produce white noise or soothing sounds to get their little ones to sleep.
Adults can and should use the same to try to fall asleep faster.
You might also want to try earplugs. I find them uncomfortable, but there are some good ones out there if you don’t mind them.
6. Aromatherapy Works Wonders
Aromatherapy has a calming effect and there are many different scents available that will help you to relax and prepare for a good night’s sleep.
Lavender is my personal favourite, but vanilla, sandalwood and marjoram are great too.
Do you know that lavender is the number one fragrance for inducing a deep sleep?
You can sprinkle a few drops of the oil on a handkerchief and put it under your pillow
If you have a diffuser, you can add a few drops of oil to water place it in the diffuser.
7. Turn Out The Lights
Darkness helps your brain process the fact that it’s time to sleep.
Keep your bedroom as dark as you can with the use of blinds or curtains that don’t allow light into the room.
I love this infographic from Positive Health Wellness.
Best Routine When You Have Trouble Falling Asleep
- Sleep and wake up at the same time every day.
- Drink hot chocolate or warm milk.
- Take a warm bath.
- Wear comfortable pyjamas.
- Find a comfortable sleep position.
Try these tips and suggestions to help you get a good night’s rest.
You may need to change some of your evening or bedtime routines, but it will help you in the long run.
Having and sticking to a regular routine will allow you to sleep faster and better.
You will feel well rested in the morning. Your mood will be happier and lighter.
How do you deal with falling asleep? Do you find it hard or easy?
Share with me in the comments section below.