Having trouble sleeping through the night? Here are some changes you could make to ensure that you have a good full night’s uninterrupted sleep.
When you wake up in the middle of the night, and you can't go back to sleep, however hard you try, or you find it hard to sleep, then you have a condition known as insomnia. This condition often comes about when you're stressed.
You may find yourself experiencing bouts of short-term insomnia, especially when you’re about to make a significant decision if you're ill on in severe pain. It can also happen if you change your environment, moving to a different city, for instance, or when you're on certain types of medications.
If the reason behind your insomnia is temporary, then the symptoms will clear up after a few days. If the condition is rooted in a bigger problem, then the symptoms may persist for a more extended period, and you may need to see a professional. You may be suffering from cases of anxiety, depression, or chronic pain.
Making some lifestyle changes can help change this condition and help you sleep better for longer. So, what are some of the reasons why you can't sleep through the night, and what changes do you need to make to remedy this condition?
Lifestyle Changes You Need to Make to Help You Sleep Through the Night
Schedule Your Sleeping and Waking Hours
If you want to sleep through the night, then the first thing you should do is make sure that you have a consistent sleeping pattern with regular sleep and waking hours. The reason is that your mind is excellent at learning and adapting to new patterns and behaviors.
People who have irregular sleeping patterns tend to have a hard time nodding off at night because their body clock is not in sync. The body clock is responsible for regulating how and when your body releases hormones responsible for how your body functions.
Make Sure That Your Home has Enough Sources of Natural Light
When you have a regular sleep pattern, your body can adjust itself and release hormones at the right time when they're needed. These hormones help you sleep at night and wake up in the morning at scheduled intervals, especially if you receive enough natural light in the daytime. One of these hormones is melatonin.
Melatonin is responsible for helping you start your sleeping cycle. The lack of sunlight triggers an increase in melatonin levels at night, which helps get your body in a sleepy state. When the sun rises in the morning, your body cuts the amount of melatonin in your body by half, helping start your waking process.
It would be best if you spent at least thirty minutes of your mornings and evenings under the sun daily.
Regular exercise is good for you because it helps you stay healthy and fit. Making exercising a habit will also help you sleep better for longer. To reap these benefits, you should aim to exercise at least three hours before your bedtime—no less.
Researchers have found out that active people tend to sleep better. Exercising helps your body eliminate any surplus energy that might cause you to have a restless night. However, you should ensure that you don’t over-stretch yourself since this may hurt your muscles and make them sore, which will cause you to have a terrible night’s sleep.
Have a Bedtime Routine
Having a bedtime routine will go a long way to ensure that you have a goodnight’s sleep. The Power of Habit, a book was written by Charles Duhigg, states that, for you to form a strong habit, you need to identify what you desire, create cues to help you get it, and reward yourself after the effort.
You could go for a light jog after getting back from work, take a bath and cook some dinner. You could then bribe yourself with a read from a good book, an hour of television, or both and then head off to bed thirty minutes before your bedtime. It’s even better if you can make the most of your bedding and get some that is conducive to sleep. This could mean finding the best mattress or simply the best sheets for you, whether it’s cotton or bamboo sheets. The rewards are better moods and great energy throughout the day!
Make Your Home Your Safe Space
Home is where you go to relax and unwind. It's a haven free from all the issues that come with work, and unless you are a medical professional, it would be best that you don't do any work that deals with your job at home. It would be best if you made your home your safe space.
When you get off work at the end of the day, you should log off, both mentally and physically, from work and allow yourself to enjoy your private time at home. You should also avoid going to bed with any electronics because they might distract you and keep you up at night.
Treat Any Underlying Medical Conditions
If these lifestyle changes don't work, and your symptoms persist, you need to seek help from a qualified physician. You may probably have a serious underlying problem that might be making it hard for you to sleep.
You could make an appointment with a psychiatrist who'll give you a diagnosis and give you the right prescription to help you sleep. If you've already seen a psychiatrist and the symptoms persist, then it might be the pills, and you may need to have your prescriptions changed.
A sleep disorder could be the culprit behind persistent poor quality sleep. If that is the case, the best course of action is to consult a sleep specialist to get a diagnosis and receive proper treatment. Around 22 million Americans are affected by a common sleep disorder called sleep apnea.
Treatment for sleep apnea involves oxygen therapy using a sleep aid machine that provides a constant flow of pressurized air through a full-face or nasal mask worn by the patient. The flow of pressurized air keeps the patient’s throat from collapsing, preventing apnea (or cessations of breathing) episode and supporting a long uninterrupted sleep.
An uninterrupted night's sleep is a very important part of your day because it helps you function better, have great moods, and stay energized throughout the day. You should do whatever it takes so that you get to enjoy long nights full of quality sleep.
If you struggle with falling asleep at night, then these lifestyle changes are meant for you. You could also add relaxation techniques, talk therapy, and adjust the amount of time you stay in bed to the routine to help you adjust better. Be sure to get better quality sleep every night, and your life will become more productive and fulfilling. Sleep better, and live a healthy life!
What to know more about why sleep is so important? Click here.