Sleep is essential for everyone. Only after a good night’s sleep, a person gains strength and is again ready for new achievements. Otherwise, he becomes irritated and unable to perform even elementary tasks. Ultimately, all this ends with the inevitable weakening of the nervous system.
Insomnia torments many, but this is a completely solvable problem. And this article just discusses simple and effective ways to help get rid of it.
Why do you fall asleep badly: reasons
To restore a full sleep, you must first understand why you do not sleep well at night. That is, to determine the cause, which is to blame for everything. And removing it, the problem will be solved by itself.
The causes of poor sleep can vary. Let’s consider the most popular cases.
Perhaps one of the main reasons why it is impossible to fall asleep is obsessive thoughts in the head. As soon as a person goes to bed, he immediately begins to analyze his day, think about what he would do in this or that situation, etc. And at the same time, remember the difficulties at work, in your personal life, possible problems with finances. Every person always has so many worries that you can stay up all night if you think about them.
When our brain hears sounds and is able to identify them (i.e., to understand that the TV is working or the neighbors are violently celebrating some event through the wall), it will be extremely difficult to fall asleep.
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3. Hunger or overeating
Improper nutrition is another reason why you cannot fall asleep for a long time. Go to bed hungry — the stomach will constantly remind you of itself, interrupting sleep. And if you eat well at night, exactly the opposite effect will appear. After all, the digestive system will digest food and also disturb sleep.
4. Bright light
It is extremely problematic to fall asleep in a room in which the lights from the TV or computer equipment are lit and blinking. Perhaps this will succeed, but the dream will not be strong. Even the dimmest light from a monitor or an alarm clock reaches the retina when the eyes are tightly closed. It seems like nonsense, but it can wake you up in the middle of the night.
Another reason for poor sleep is the bright light in the window. It could be a full moon or a street lamp. In situations like this, the brain thinks it’s still daytime, so it does its best to stay awake.
And, probably, the most common reason why you sleep badly lately is smartphones and tablets. All people have developed an addiction to use them before going to bed, check mail, social media accounts, etc. But the bright light from the screens disrupts the body’s circadian rhythms and also prevents sleep.
Every day we have to choose between sleep and work, social networks, series, computer games. Moreover, the choice is always reduced not in favor of the first. So there are problems with sleep.
Firstly, in order to fall asleep quickly, the body needs an hour or two to wean itself from the bright glow of a TV or monitor. Secondly, to restore strength, you need to sleep for 7–8 hours, and not 3–4, as is usually the case in such cases.
Cold and heat are two more reasons why you can’t sleep well at night. Yes, and they also interfere with life, by the way. Comfortable for sleep is the temperature in the range of 18–22°C. And you have to keep an eye on her.
7. Caffeine, cigarettes, alcohol
At night, it is not recommended to eat chocolate, as well as drink tea or coffee. This is because these foods and drinks contain caffeine. And the main problem is that it does not begin to act immediately, but after 2–4 hours after consumption. That is, just at the time when you go to bed. As a result, your favorite chocolate bar or delicious coffee becomes a real enemy of your sleep.
The nicotine contained in cigarettes affects the nervous system even worse. It’s only in the movies that smoking in bed looks cool, but in real life it just won’t let you fall asleep.
As for alcohol, it often makes you sleepy. But at the same time, it disrupts sleep, making it intermittent and short. Remember once and for all: alcohol is not sleeping pills, and drinking it at night is clearly superfluous. If you want to fall asleep quickly, of course.
8. Other reasons
Other causes of sleep disturbance include:
- work with a flexible schedule;
- improper physical exercises (at a later time) or their complete absence);
- regular flights;
- trying to sleep on weekends.
Also, a person can sleep poorly due to snoring. It is usually believed that he prevents others from falling asleep, but this does not affect him in any way. But this is an erroneous opinion, since snoring also disrupts the quality of sleep.
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Ways to deal with poor sleep problems
Sleep very badly at night? What to do? It’s simple: determine the reason why you sleep poorly, and then try to eliminate it.
If you can’t fall asleep because of constant thoughts, then make a useful habit — solve all pressing issues before you go to bed. And constantly remind yourself that bed is not the best place to think about life.
What to do if you can’t sleep because of the noise? If he comes from his own apartment, he can be eliminated. For example, turn off the TV or close the doors to the bedroom. Neighbors can also be asked to be quiet if they violate accepted norms at night.
As for sleep disturbance due to nutrition, everything is simple here. Doctors do not recommend eating 4 hours before bedtime. It is clear that due to the work schedule, not everyone can follow this advice. But it’s enough just to have a good meal at 19 or 20 in the evening when you are at home. And it is better to refuse snacks (especially sweets) at night. In extreme cases, you can satisfy your hunger with yogurt or kefir.
What to do if you want to sleep and can’t sleep because of the bright light? It all depends on what is its source. If household or computer equipment — you need to turn it off from the sockets so that even the bulbs do not blink or glow. If something shines from the street (the moon or a street pole) — curtain the window.
Little sleep, headache? Here the reason can be anything: uncomfortable pajamas, too high or low temperature in the room, the habit of smoking or drinking a cup of coffee before bedtime. So take a good look at yourself and determine what the problem is.
Alternatively, the following simple rules will help improve the quality of sleep:
- ventilate the room (fresh air will help you fall asleep faster). As an alternative, a household ventilator is suitable. He is also able to supply fresh and purified air from the street with the windows closed. Thus, this device creates a comfortable microclimate necessary for a good rest.
- make sure the bed is comfortable;
- take a walk before going to bed (an evening walk in the nearest park or square is just right!);
- read an interesting book (it will distract from thoughts and help you fall asleep faster);
- take a warm bath before bed (it relaxes the body, providing a relaxing effect).
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Also try to get rid of all external irritants. Remember that it is best to sleep in complete darkness and silence. If something interferes — feel free to get rid of it!
What will help you fall asleep if stuffy: some interesting solutions
In addition to standard and easily implemented recommendations, do not forget about auxiliary devices. The modern market offers many interesting solutions that can help solve the problem of poor sleep.
For example, you can install a household recuperator in your apartment. It will provide normal air ventilation, and will also maintain a comfortable temperature in the room at any time of the year. After all, in the summer it supplies a cooled air stream, and in the winter it is heated. At the same time, the air will always be clean, as dust, bacteria and various allergens are captured by built-in filters.
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And, probably, the supply valve can be considered the most budgetary solution for round-the-clock air supply. After all, it is quite cheap, which makes it accessible to absolutely everyone. The inlet valve is installed on the window. Its main function is the same — the influx of fresh air flow from the street.
Also, a properly installed ventilation system will contribute to good sleep. It will provide normal air exchange, and you will be able to breathe deeply. As a result, in the room and pastime will be more pleasant, and sleep will become healthy and full.
In the summer, when heat and stuffiness are common, installing an air conditioner will help. It just needs to be done by professionals. With proper installation, the air conditioner will create a comfortable temperature for the body in the room. And regardless of what it is outside the window.
Getting back a full and healthy sleep is so easy!
As you can see, there are more than enough ways to solve the problem of poor sleep. And what you need to do to fall asleep in your case — decide for yourself.
To get started, you can follow the simplest recommendations:
- learn how to properly prioritize without sacrificing good sleep;
- ensure a comfortable temperature in the room;
- get rid of sources of bright light and noise;
- eat right (give up cigarettes and coffee at night).
And if you need “helpers” — then choose any climatic equipment that you like the most. It will help create a comfortable microclimate in the room, and you will sleep soundly and deeply again.