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Check if this is the key to your lack of sleep.
It turns out that sleep hygiene can have a huge impact on how we feel in general. Therefore, if for several weeks you have not been able to get a good night’s sleep, perhaps these bad habits may be to blame.
You spend too much time in bed
As strange as it may seem, shortening the time spent in bed strengthens sleep. As a result, it gets deeper and you will get better sleep. Therefore, when you decide to lie around for an extra five minutes, think about whether it is worth it.
You don’t sleep as much as you need
We know that the average person needs 7-9 hours of healthy sleep. But does everyone adhere to the norm? Night marathon of serials, concerts until late, and even protracted reflections on issues that bother us – and now we are no longer fulfilling the norm. And how many people know their individual norm?
In such cases, a sleep diary is helpful. Start tracking when you go to bed, how many hours you sleep, and how you feel the next day. Perhaps you only need seven hours, and you persistently force the body to sleep two extra hours.
You sleep too unevenly
On weekdays, you are interrupted by a minimum amount of sleep, but on weekends you decide to sleep off the whole week. As a result, at first you toss and turn for a long time, because you cannot sleep, and on Sunday morning you get up as broken as on Monday, Tuesday, and so on. Common situation? Remember, it’s not the quantity that matters, but the quality of your sleep.
Wrong layout in the bedroom
You might have a super comfy mattress or awesome bedding, but that doesn’t stop you from falling asleep? Perhaps the answer lies in your bedroom. A large stream of light can deceive your brain and prevent you from falling asleep, background noise can interfere with relaxation, and gadgets can be annoyingly working and distracting. Therefore, take care to minimize the number of annoying factors in the bedroom: buy blackout curtains to limit light penetration, take care of soundproofing or at least close the door, and do not forget to set the phone to silent mode.
By the way, turning off the heat before bed can also improve your sleep.
In bed, you solve problems, not try to sleep.
Even if your bedroom looks like a room from the “Housing Question”, taking your problems with you there, you will definitely not sleep. How often, instead of peacefully falling asleep, do we start making plans or solving issues that worry us? They all belong outside your bedroom door. Yes, clearing the mind before bed is difficult, but possible. Take notes or make a to-do list before bed. A heart-to-heart conversation will help release the stress of your day, while meditation will calm your mind and body.
You fall asleep hungry
A small snack like toast or crackers can help you fall asleep faster. However, make sure it’s not heavy and your body won’t have to digest it for a good half of the night. But it is better to give up alcohol at night looking. Yes, perhaps he will help you fall asleep, but he will not forget to remind yourself somewhere in the middle of the night, when you have to go to the toilet.
You worry too much about the time
Anxiety and a nervous time check every five minutes is the last thing you need when trying to sleep. If you still cannot and continue to look at the clock, then try unscrewing it or even placing it under the bed. So you remove the annoying factor and you can tune in to a healthy sleep.
You don’t do much sports
Remember how well we slept after a day out hiking? And the secret is not only in the fresh air. Movement tires our body, so it becomes much easier for us to fall asleep, plus the duration of deep sleep increases. However, remember that if you are planning an intense workout, it should be done at least three hours before bed. Give your body time to calm down.
Perhaps you have something wrong with your body.
Poor sleep can be due to both stress and stressful lifestyles, but this is temporary. If such a period is delayed, then think about visiting a doctor. Insomnia can be a sign of a more serious medical condition, such as depression, sleep apnea, restless legs syndrome, or fibromyalgia. Remember, no one but a doctor will diagnose you correctly and prescribe the right treatment.