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.

1. Reflections


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.

2. Noise


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.

Rec­om­mend prod­uct

Humid­i­fi­er Cooper&Hunter CH-3045 Anti­qua

In stock

Device type:
humid­i­fi­er |

Water con­sump­tion, ml/h:
300 |

Humid­i­fi­ca­tion method:
ultra­son­ic |

Humid­i­fi­ca­tion area, m²:
31–40 |

Pow­er con­sump­tion, W:
thir­ty |

Water tank vol­ume, l:
4.5 |

3. Hunger or overeating

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.

5. Priorities


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.

Rec­om­mend prod­uct

7. Caffeine, cigarettes, alcohol

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 reasons

Oth­er caus­es of sleep dis­tur­bance include:

  • work with a flex­i­ble sched­ule;
  • improp­er phys­i­cal exer­cis­es (at a lat­er time) or their com­plete absence);
  • stress;
  • 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.

Rec­om­mend prod­uct

Prana Air Clean­er Pro Air Puri­fi­er

In stock

Clean­ing area, m²:
51–60 |

Effi­cient clean­ing:
from aller­gens, from virus­es and bac­te­ria, from odors, from pollen, from dust, from tox­ins, from tobac­co smoke, from formalde­hyde, from ani­mal hair |

Ways to deal with poor sleep problems

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.

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).

Rec­om­mend prod­uct

Ven­ti­la­tor Vents PSS 102

Not avail­able

Diam­e­ter, mm:
100 |

Ven­ti­lat­ed area, m²:
0–10 |

Pro­duc­tiv­i­ty, m³/hour:
13, 15, 17, 20 |

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

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.

Rec­om­mend prod­uct

Heat exchang­er Blauberg Ven­to Expert Plus WiFi

In stock

Area, m²:
11–20 |

Fil­ter class:
F8 (option), G3 |

Wall thick­ness from, mm:
250 |

Instal­la­tion of an exter­nal grille:
from the premis­es |

Heat exchang­er mate­r­i­al:
ceram­ics |

Wall mod­ule diam­e­ter, mm:
160 |

Heat recov­ery effi­cien­cy, %:
82, 90, 97 |

household recuperator

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.

ventilation system

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!

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.

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