When It’s Hard to Fall Asleep: 12 Solutions to Get You Back to Sleep
We have all been there. Some nights, it feels like we just can't fall asleep, tossing and turning, growing more anxious looking at the clock. as the hours click away. It is, indeed, a frustrating battle that many of us have faced at some point in our lives. Trust me, I have been there, perhaps more than most. But the good news is that there are strategies and solutions to help you regain control over your sleep.
Remember that one bad night’s sleep is not the end of the world, but your reaction can quickly become a problem and interfere with your sleep patterns if you let it.
In today's fast-paced world, the demand placed on our bodies and minds is unrelenting. It is no wonder we find it difficult to switch off. There is always something to stimulate our brain, like information, lights, emails and screens. Some people do not prioritise sleep, burning both ends of the candle, and feeling like sleep is a luxury they cannot afford. However, sleep is not a luxury; it is a fundamental requirement for a healthy and long life. While we may think we can function on less sleep, the reality is that chronic sleep deprivation can lead to a host of physical and mental health issues.
Sleep is when our bodies repair and heal. It is also a time when our brains process and make sense of the day's events, when memories are consolidated, and our immune system is strengthened. A good night's sleep should leave us feeling refreshed, energised, and ready to tackle the challenges that lie ahead. On the other hand, a night of tossing and turning, and battling insomnia can lead to irritability, reduced cognitive function, and even chronic health problems.
So, what can you do when it's hard to fall asleep?
The answer lies in a combination of science, lifestyle changes, and mindfulness. The journey to better sleep begins with understanding the factors that might be robbing you of rest and then taking steps to address them.
Bedtime Rituals: The foundation of a good night's sleep often starts with a soothing bedtime routine. Taking a warm bath, reading a good book, or listening to calming music are simple yet effective cues to signal your body that it's time to wind down. These rituals help create a mental separation between a state of hyperactivity and a calmer inner state. Focus on me-time! This is the time you dedicate to yourself and your mind so you can release all the tensions of the day and the thoughts encumbering your mind, but don’t serve your current state.
Stress Management: One of the most significant barriers to sleep is stress and anxiety. A mind racing with worries and to-do lists can keep you tossing and turning. To manage stress, embrace relaxation techniques such as deep breathing exercises, meditation, stretching or yoga. These practices can help calm your mind and put your thoughts at ease before bedtime.
The Right Environment: The room in which you sleep can impact your ability to fall asleep and stay asleep. Preferably, the bedroom should be dark, quiet, and at a comfortable temperature. Consider investing in blackout curtains to block out unwanted light and using white noise machines to drown out disturbances if you live on a busy street. you should also remove all electronics from the bedroom and switch off all devices, especially those with standby lights or screens. That includes digital alarm clocks. Your mattress should be comfortable and your pillow firm, yet supple to maintain your head straight.
Caffeine & Alcohol: What you consume during the day can affect your sleep at night. Both caffeine and alcohol can disrupt your sleep patterns, so it is essential to limit your consumption of alcohol in the hours leading up to bedtime. Overall, caffeine and alcohol can lead to fragmented and low-quality sleep, leaving you feeling less rested in the morning.
Stay Active: Regular physical activity is a known promoter of good sleep. Engaging in at least 30 minutes of moderate exercise most days of the week can improve sleep quality. However, avoid vigorous exercise too close to bedtime, as it can have the opposite effect and make it harder to fall asleep as your body temperature remains too high.
Mindful Eating: What you eat, and when you eat, can also impact your sleep. Heavy, spicy, or larger meals right before bedtime can lead to discomfort and difficulty falling asleep. If you are hungry before bed, opt for a light, easily digestible snack, such as a handful of almonds or drink a soothing cup of herbal tea (after all you may feel hungry, but are, in fact, dehydrated). Aim to finish your dinner at least 3 hours before bedtime to allow for proper digestion.
Be Consistent: Our bodies and minds thrive on routine, and sleep is no exception. Set a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up feeling refreshed. Monitor how long it takes you to feel tired from the moment you wake up. This will give you the structure to establish a consistent schedule that works for you. This is extremely important, because if it takes you 16 hours, or more, to feel tired and/or sleepy, then we you oversleep on weekends, it will take you that much longer to fall asleep. This means you may struggle to fall asleep and start the week already tired.
Napping: While a short power nap can be refreshing, long or late-afternoon naps can interfere with your nighttime sleep. If you desperately need to take a nap, keep it brief and aim to do so earlier in the day, ideally around 3-4:00 PM. If you cannot sleep in the night on the day you have a nap, then you may want to find a gentle way to stay awake, like taking part in a hobby or walking outside, instead of napping.
Screen-Free Zone: In our technology-driven world, it is easy to stare at screens all day long and even well into the night. These devices emit blue light that can disrupt your body's natural production of melatonin, a hormone that regulates sleep, especially if you are sensitive to blue light. Avoid screens at least an hour or two before bedtime, Not only to reduce your exposure to blue light but also to stop your brain from being overstimulated at a time you should prepare for sleep. This is also the perfect time to stop scrolling on social media. This is where addiction can quickly impact your sleep.
Cognitive Behavioral Therapy (CBT): For those whose insomnia persists, cognitive-behavioral therapy (CBT) is a powerful tool. It can help you identify and change negative thought patterns and behaviours that contribute to your sleep difficulties. It can also be a highly effective approach to reclaiming restful nights.
Relaxation Techniques: Sometimes, a racing mind can be the primary barrier to sleep. Two effective techniques for calming both body and mind are progressive muscle relaxation and guided visualisation. The focus is on you and how you feel, taking your mind off the things that could prevent you from sleeping.
Professional Support: If, despite your best efforts, a bad night’s sleep becomes too, and then becomes insomnia (that is an absence of sleep for 4 consecutive nights), it's essential to seek professional help. Sleep difficulties can be complex, and establishing the cause essential. But, it is important to remember that your response to a bad night’s sleep can be the trigger, so be kind to yourself. And that is also applicable in all aspects of your life, especially that voice in your head!
The strategies and solutions discussed throughout this article provide a clear roadmap to better sleep. By incorporating simple changes into your routine, such as establishing a relaxing bedtime ritual, managing stress, and creating an optimal sleep environment, you can significantly improve your sleep quality. Mindful choices regarding diet, exercise, and screen time contribute to a more restful night. Remember to watch out how long you spend on social media in the evening. Do you take your phone to the bedroom and continue scrolling?
Do you take work to the bedroom?
Then, how do you want your brain to switch off and allow you to sleep if it cannot identify bed with sleep?
The bed is for sleep and nothing else.
Perhaps, some adult activities too. But, I will leave that up to you, as long as it makes you happy and relaxed afterwards.