Top 10 Reasons You Can't Sleep at Night
10. You have irregular sleep patterns
If you are going to bed at 10 pm one day and 3 am the next, you're body gets confused. One of the best ways to beat insomnia is to stick to a regular sleeping schedule!
The best way to do this is to start slowly. Try to reach your ideal sleep time in small increments, say 15 minutes earlier every night until you reach your goal.
Also, make sure you wake up in the morning at the same time, meaning don't push the snooze button!
9. Your mind is not ready to go to bed
Another cause for your sleeping troubles might be that you are doing too much stuff before going to sleep. If you don't give yourself time to relax before bedtime, your mind just isn't ready to relax. So avoid doing work (housework or otherwise) too close to your sleep time. Instead of doing busy work, try to read a book, meditate or do anything else that might relax your body and your mind.
8. You had coffee too late
Even in the early afternoon coffee might still be affecting your sleep. It is possible for caffeine to remain in your body for 12 hours after consumption! Therefore, keep this in mind when you have some coffee during your lunch break, or even more in the late afternoon.
Even if it takes some time, reducing your caffeine intake will improve your sleep quality! So slowly work on managing how much caffeine is going into your body, and find other ways to stay alert during the day. Regular exercise and healthy eating can really help you feel better throughout the day!
7. Your body is too busy
If you ate a big meal close to bedtime, your body might be too busy digesting to let you sleep. So next time you have a big meal at night, make sure its at least 2 or 3 hours before you are planning on going to sleep.
6. You are using your bed for too many things
If your body associates your bed with sleep then it will make it so much easier for you to go to sleep. Therefore, do not do other activities on your bed. For example, don't use your bed for working or eating. It's also a good idea to watch TV somewhere else!
By limiting the time you spend on your bed when you're not sleeping, your body and mind will know that when you lay down on your bed it means its time for sleep.
5. Room temperature is not ideal
If your room is too warm, it'll make it harder to fall asleep. Experts say the ideal temperature is between 60 and 75 degrees Fahrenheit.
In a colder room, socks could help keep your extremities warm.
4. You are too stressed out
Stress is one of the main causes for sleep deprivation. Worrying about a lot of different things while you're trying to sleep will obviously prevent that from happening.
While relaxation techniques are a good way of beating this, there might be other things you haven't considered.
A messy room, for one, will add to your stress. A clutter free environment will in turn help your mind un-clutter.
Another thing that might help is talking over your stress with a friend or family member. Talking through your troubles will help your mind stop over stressing.
3. Your room is way too silent
If your room is too silent, you can hear every little thing that moves or creaks. Having some white noise in your room can help add a little bit of sound that won't keep you up all night. You can try a fan or air conditioning. There are also "white noise machines" that are sold for this exact purpose.
So if creaking wood or other sounds are keeping you up, this might be the solution for you!
2. You are using your phone, tablet or laptop before bed
Most of us tend to use our electronics before bed. Whether it's a phone, tablet, TV or laptop, the light emitted by our devices actually make it hard for us to fall asleep. Apparently this light keeps our body from producing the melatonin we need to fall asleep.
If you can't stop using your devices, at least dim the brightness or use applications that help the light be less damaging to your sleep.
1. You might need a little help
If you've tried everything and still can't sleep, maybe you just need some help. There are many herbal supplements that work really well on aiding sleep.
The two most popular supplements are Melatonin and Valerian. Melatonin is a hormone your body produces at night, while Valerian an herb with sedative effects.
Both of these are safe (of course, as long as they are consumed properly as indicated), and can really make a difference in helping you fall asleep!