Top sleep problems, how to avoid, fix them, and fall asleep quickly

Problem. Tired is the word that best describes how you feel in the morning. Because when you go to bed, your brain cannot stop and continues its “race”: I need to plan a vacation, when it’s my turn to take my daughter’s classmates to the movies, I need to call a plumber in the morning – the tap leaked … So you toss and turn for several hours and you feel not at all rested in the morning.

How to fix. Take some time before getting into bed to completely relax. Be like a dimmer – gradually put yourself into sleep mode, your body does not work with the on / off buttons. A warm bath or shower, as well as reading books, just not thrillers or dramas, will help you get into this state.

Problem. You set your alarm for 6:45 and woke up an hour earlier. You feel weak and tired, but there is no way you can go back to sleep. You sleep lightly in the early morning hours, so even moderate light, the chirping of a bird, or the knock of a neighbor’s door can wake you up.

How to fix. If waking up early is your long-standing problem, then maybe your internal clock is tuned to it? Then a hint: stop drinking TV shows and go to bed early. Minimize anything that is even a little disturbing, restless, frightening. Use blackout curtains to keep out early morning light. Put your phone in airplane mode, or better yet, put it in another room. For your ears, use silicone earplugs to block out noise.

Problem. Your working hours start when it’s dark outside. Daylight is the key to regulating the sleep-wake cycle, and you have to sleep when the sun is shining. In addition, it can be difficult to fall asleep in daylight, not to mention family and social needs.

How to fix. Ideally, you need to have a clear sequence of daytime sleep and night wakefulness – clearly on schedule, since your reality is a completely different story than most people. Therefore, on your day off, go to bed as soon as you return home, wake up at one o’clock and stay awake. Live like a rock star: stay awake until 3 a.m., then wake up at 11-12 p.m. And so every day. Then you will feel less tired than if you tried to lead a typical lifestyle on your day off. Keep your bedroom dark and quiet.

Problem. The partner turned over on the other side, it had the effect of an earthquake on you, and now you are awake. But it’s not his fault that you are restlessly sleeping or unable to fall asleep if you ate meals high in saturated fat for dinner, such as hamburgers and fries. This is what keeps you awake, because the digestive system in this case is forced to work overtime, processing these foods. Saturated fat can also disrupt the balance of bacteria in the body, potentially reducing the production of serotonin, a hormone that helps you relax. Another culprit is wine: one or two glasses will help you fall asleep, but as a rule, they will also interrupt your sleep later.

How to fix. The perfect sleepy dinner is a blend of two key ingredients: lean protein (turkey, skinless chicken breasts, salmon, tofu) and complex carbohydrates (lentils, sweet potatoes). This combination stimulates anti-anxiety neurotransmitters that help you sleep. If you are lying and cannot sleep for 20 minutes, in no case check your email or go online: this will make you worry about tomorrow. Better go to another room and read.

Problem. You have been lounging in bed since nine in the evening, finishing reading and looking forward to when your partner finishes watching TV and joins you. And he still does not go. And then he comes and … snores.

How to fix. The best tool in the owl-lark duet is communication. Some couples find a compromise and prefer sleep, thinking over a common pastime on weekends.