Sleeping problems are all too common to ignore. However, you can easily overcome these problems and gain back the quality of sleep you deserve.
Let's face it, 8 hours of sleep most nights is a luxury. Have you ever experienced having such a hard time trying to sleep despite not feeling tired? Having trouble sleeping may cause you to experience fatigue, irritability, and a host of other problems.
Now that you've committed to improving the quality of your sleep, what's the best way to make that happen? What works for you might not work for someone else and vice versa. In this article we'll go over the most important tips to get a good night's sleep.
Adjust Sleeping Habits to Fit Physical Needs
If you are feeling tired and want to improve your sleep schedule, the first thing you should do is change your bedtime. This means going to sleep earlier than usual for a couple of days until you feel better rested. Once you get used to waking up early, try moving back a little bit later each night until you reach your desired time.
If moving back doesn't work for some reason, try moving forward instead. If this doesn't work either, then it may be time to try something else such as adjusting where you sleep or what activities take place before bedtime.
Adjusting where the direction you sleep can also help improve how well you sleep at night. If you're having trouble sleeping on your back, try sleeping on your side. If you wake up feeling better after changing positions, then continue to sleep in that position. If it's not working for you, try switching back to sleeping on your back until the problem is resolved. You can also try turning over during the night if you feel restless or have a hard time getting comfortable at first.
Sleeping aids can be effective if used correctly
What is the best sleeping aid? The answer to that question depends on your needs. For example, if you are dealing with an overactive mind, a sleeping aid that helps you relax and calm down might be the best option for you. If you have trouble falling asleep, a product that can help you fall asleep faster could be your best bet. Natural sleeping aids, like Vase Creation award-winning organic stress relief pillow mist can be effective if used correctly.
They should be used as a temporary solution and not an on-going solution to sleeping issues. Sleeping aids are generally not recommended for children under 3 years old.
For most people, sleeping aids work best when combined with other treatments, such as therapy and lifestyle changes. Sleeping aids are not intended to be used as a long-term treatment solution, but rather a temporary fix. If you have sleep issues, see your doctor for help with finding the right remedy.
Keep track patterns in your sleep habits
If you've been trying to figure out how to get more quality sleep, one of the first steps is to figure out what's keeping you up at night. Keeping track of your sleep habits is a simple way to identify your patterns and improve them. For example, if you're waking up at 4 a.m. every day and going back to sleep, this could be an indication that your body is producing too much cortisol, the stress hormone that causes the brain to wake up prematurely and disrupts the natural circadian rhythm cycle of our bodies.
If you can identify what is causing your poor sleep habits, you can begin correcting them and start getting better rest at night. The first step in improving your sleep habits is keeping a journal or diary of when you go to bed, when you wake up in the morning and if you fell asleep easily or not at all during the night. It's also important to include how much caffeine or alcohol was consumed during the day, as well as how much exercise was done before bedtime (both too much and not enough can negatively affect your ability to fall asleep).
Once you have this information recorded for one week straight without fail, take note of what patterns emerge so that you can make changes in your lifestyle that will improve your sleep patterns.
Sleep trackers like Fitbit and Mi Band are great option for tracking your sleep patterns and habits too.
It is important not to assume you have insomnia
You might think that you have insomnia if you feel tired all the time, but this is not necessarily the case.
Insomnia can be defined as a difficulty falling asleep or staying asleep at night. It is important to know that insomnia does not necessarily mean that you do not get enough sleep.
There are many reasons why you may experience insomnia, such as stress, anxiety, depression and pain. Other causes include certain medications and alcohol use. Read here to understand more about insomnia's facts that you might interested.
Consider therapy if bad habits or mental blocks are preventing you from getting the rest you need
You may not realize it, but there are a number of things that can keep you from getting the restful sleep you need. From bad habits and mental blocks to medical conditions, these issues can affect anyone — even those who don't seem like they're suffering.
If you've tried everything and still can't seem to get the sleep you need, consider therapy. Here are some of the most common reasons why people have trouble sleeping at night:
Bad habits
The way we live our lives can have an effect on how well we sleep. Certain activities and behaviors have been shown to disrupt one's ability to fall asleep — or stay asleep. One study in particular found that people who ate six or more meals per day were more likely to experience insomnia than those who ate three or fewer meals per day.
Mental blocks
Some people simply have difficulty falling asleep when they're stressed out about something else in their life — such as work, family issues or money troubles. This type of stress-induced insomnia is referred to as secondary insomnia because it stems from an underlying cause rather than any physiological reason for not being able to sleep.
Medical conditions
Medical conditions such as depression, anxiety and chronic pain can also disrupt your sleep. If you have a serious medical condition, don't ignore it. Talk to your doctor about how you're feeling and what steps can be taken to help you get better sleep.
Remember that sleep is both a necessity and a luxury. We spend so much time tending to our responsibilities and keeping up with everyone else in the world, we can easily lose sight of this. With that in mind, it's easy to see why it's so important to make sleep a priority; even if it means dropping the things you think you can't drop.
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