If you struggle with falling and staying asleep, you aren’t alone! At one point or another, most people have found themselves staring up at the ceiling instead of snoozing. The next time a sleepless night tries coming for you, use these hacks to help shake it off.
Why Can’t You Sleep?
The first step in fixing your sleep issues is to identify what is causing them in the first place! According to the Sleep Foundation, common causes of insomnia include stress, anxiety, irregular sleep schedules, medications, neurological problems, lifestyle, and sleep disorders.
Make (and Follow!) a Routine
Once you’ve identified the potential issue, it’s time to create a bedtime routine that addresses it. For example, if you’re combatting stress or anxiety, make meditation or yoga a part of your nightly routine. You might also try sipping herbal tea with a calming scent. You could also consider adding a noise machine to drown out external noises or wear a sleep mask to block unwanted light. And don’t underestimate the power of weighted blankets and soothing scents found in oils or lotions. The same routine performed at approximately the same time every night creates healthy habits that nurture your sleep cycles.
Take Care of Mid-Night Wake-Ups
If you often wake up in the middle of the night and aren’t able to fall back to sleep right away because you are thinking about your to-do list, it’s easy to become anxious. In this scenario, don’t stay in bed. Yes, you read that right! If you are ruminating about a simple task, just quickly do it, then head back to bed. If there’s no specific stressor that can be fixed easily, try a calming activity like meditating or listening to music. Then, when you’re feeling zen again, lie down and try some breathing exercises. One method is ujjayi breathing (“snoring breathing”), which can trick your body into falling asleep.
Staying Asleep All Night
Are you waking up tired even after a solid eight hours? The problem likely lies in the quality of your sleep. A few of the most common reasons for restless sleep include breathing problems and temperature. To help with breathing, experts recommend that you lie on your side with your back straight, a pillow between your legs, and your head elevated. You can also use a nasal strip if your nose is feeling stuffy.
Your blanket can make a big difference when temperature is at play. Heavy, cozy comforters are great for the winter, but you might want a light duvet for warmer seasons and climates. Check out this article about other ways to stay cool at night.
Do you have any tips for falling and staying asleep? Share them with us in the comments below!