Lifestyle

Having difficulties falling asleep? Here are 10 easy ways to stop it.

You’re laying in bed, staring at the ceiling, trying to sleep but failing miserably. You’ve been lying there with your eyes closed for almost an hour now and you’re still wide awake, wondering why this keeps happening to you. I know you have been wondering why you keep having difficulties falling asleep; you feel like the minutes are ticking by slowly, and you can’t believe it’s already after midnight.

It seems like you should be able to fall asleep quickly when you go to bed so late… but here you are, and you have absolutely no idea how to fall asleep right now. Ok, below are then 10 easy ways you can overcome this ugly experience

1. Take a deep breath

Take a deep breath
Pretty with chubby cheeks sitting on a yoga mat with legs folded, closing eyes, taking a deep breath, practicing meditation, searching for inner peace and harmony. Health, wellness, and relaxation

If you’re having trouble falling asleep, and it’s not due to work stress or other physical ailments, your body might be overstimulated at bedtime. Try taking a deep breath in through your nose and exhaling through your mouth; that should quiet your mind enough to allow you to doze off within minutes.

You may also want to try a warm shower or bath before bed, the combination of water temperature and controlled breathing will help relax both body and mind.

Keep the lights low during this time, too: the less light there is in the room, the more likely you are to feel sleepy. The next step is ensuring your bedroom environment feels safe and comfortable. Some people find it helpful to use natural sleep aids like lavender oil diffusers or salt lamps in their bedroom for better sleep quality.

Others find comfort from reciting positive affirmations before they go to sleep, such as I am doing my best or I have everything I need. Using these simple techniques can help ease difficulties falling asleep! Another way to help with difficulties falling asleep is to set an earlier bedtime.

Give yourself at least eight hours before midnight and avoid exercising two hours before hitting the hay. Avoid drinking caffeine after noon, turning on bright screens (TV, phone, and computer) three hours before going to sleep, and exercise during the day if possible instead of late at night

Good luck with your difficulties falling sleeping!

2. Use essential oils to overcome difficulties falling asleep

Essential oil
Essential oil of peppermint in bottle with fresh green peppermint

Essential oils like lavender, chamomile, or jasmine essential oil can be a natural remedy for helping with difficulty falling asleep. Inhaling essential oils can help you relax and make your mind less restless before bedtime. As an added bonus, many essential oils also offer aromatherapy benefits—including better sleep! Try inhaling these calming scents at night for a better quality of sleep.

Similarly, consuming some antioxidant-rich foods just before bed can boost melatonin levels in your body. If you have difficulty falling asleep or staying asleep throughout the night, try eating foods high in melatonin (such as cherries), exercising earlier in the day, curbing screen time right before going to bed, etc…

In order to prevent difficulty falling asleep, try getting 7-8 hours of sleep each night, eat healthier during the day (vegetables, lean protein, whole grains), get plenty of sunlight during the day, and avoid alcohol in the evening.

And remember: What’s done is done; don’t let yourself dwell on difficulties from this past week or what may happen next week! If you’re finding difficulty falling asleep, try reading something that’s not too stimulating or difficult, anything from a magazine or newspaper to a good book will do.

You might find that closing your eyes and focusing on breathing deeply for five minutes helps calm down your nervous system enough so that you can fall asleep easily. If you have difficulty falling asleep at night, try practicing taking deep breaths in a relaxed way while lying flat on your back. Close your eyes and imagine all the worries floating away from you as you exhale long slow breaths out of your mouth.

3. Go for A Walk

Exercise promotes better sleep and helps alleviate stress, a known cause of difficulty falling asleep at night. Although you don’t have to exercise for a full hour—even 15 minutes can do wonders for your body and mind—the time immediately before you go to bed is best since exercising gives your body an influx of oxygen that acts as an energizer.

For the person who has difficulty sleeping, find out what’s causing this issue by answering these questions: Is there too much light in the room? If so, use blackout curtains or turn off electronics to limit the amount of light. Do you drink coffee or caffeinated beverages in the evening?

For many people, caffeine leads to difficulty falling asleep due to its stimulant effects on the central nervous system. Does alcohol make it difficult for you to fall asleep when drinking near bedtime? Alcohol disrupts normal sleep patterns, increasing deep slow-wave sleep initially but decreasing it over time. Drinking coffee or alcohol within 6 hours of bedtime increases the risk of difficulty falling asleep significantly.

If all else fails, consider seeing a doctor to determine if something more serious might be going on and eliminate any underlying causes. The majority of people will have difficulty falling asleep occasionally, especially during stressful periods like midterms or finals week. But for some individuals, difficulty falling asleep may be chronic and should not go untreated.

4. Put your phone down

If you’re having difficulty falling asleep, one of your best weapons is putting your phone and other devices away at least an hour before you go to bed. Screens produce a bright light that suppresses melatonin, which helps us feel sleepy. Power down for at least an hour before you go to sleep if possible!

A 2014 study by researchers at Ohio State University found that people who use their phones or tablets right before going to bed are twice as likely to experience difficulties falling asleep than those who don’t spend time with technology right before turning in.

And another study showed that high school students who get more than four hours of screen time daily were twice as likely to fall asleep in class as those who limit their screen time. If you have difficulty falling asleep and want to cut back on the amount of time spent looking at screens before bedtime, there are a few more things you can do:

1) Turn off all screens 1-2 hours before bedtime

2) Dim the lights in your bedroom for 60 minutes before sleep 3) Avoid heavy meals 4) Create a comfortable sleep environment 5) Have good sleeping habits 6) Consider whether your difficulty falling asleep is related to something else 7) Get more exercise 8) Try some natural remedies 9) Ask yourself what’s bothering you 10) Consider whether it may be depression

5. Try progressive muscle relaxation

If you’re having difficulty falling asleep, a good way to relax is through progressive muscle relaxation. Just lie down on your back and scan your body from head to toe, tensing one set of muscles for about five seconds and then relaxing them for five seconds, repeating that exercise up and down your body. That should help you feel less stressed when bedtime rolls around!

It might be time to make some changes in your life: Sometimes the cause of difficulties falling asleep is stress or anxiety, which can be caused by factors like work, finances, or family problems. You may need to make some changes in your life if these issues persist. One solution could be getting enough sleep; try putting an alarm clock across the room so you have to get out of bed and walk over to turn it off.

Another option is trying relaxation techniques such as deep breathing, meditation, or listening to calming music before going to sleep. And don’t forget the basics: Eating well-balanced meals, limiting caffeine intake after lunchtime, and avoiding nicotine products can also go a long way towards helping with difficulty falling asleep at night.

Allowing children to watch screens a few hours before bedtime is another bad habit – children under two years old shouldn’t be exposed to screens at all, while those aged two and older should only use screens for 30 minutes per day. Finally, staying hydrated by drinking plenty of water throughout the day will ensure that you’re not too thirsty at nighttime and suffering from difficulty falling asleep.

6. Stop drinking alcohol and caffeine before bedtime

coffee
Coffee poster with realistic white porcelain cup on textured background vector illustration

If you’re experiencing difficulty falling asleep, one of your first steps should be to eliminate alcohol and caffeine from your diet a few hours before bedtime. These stimulants can make it hard for some people to fall and stay asleep.

The American Academy of Sleep Medicine (AASM) recommends avoiding alcohol for four hours before bedtime, while caffeinated beverages should be avoided for at least six hours before bedtime. Other factors that can interfere with sleep include anxiety, stress, medications, and over-the-counter drugs. For example, antihistamines like Benadryl that are often used as sleep aids may also cause difficulty falling asleep.

It is important to check with your doctor or pharmacist if any over-the-counter medication could affect your ability to sleep soundly. A professional diagnosis by a sleep specialist may help in cases where the difficulty of falling asleep persists despite lifestyle changes.

Once a diagnosis has been made, an appropriate treatment plan can be developed to help improve sleep quality and duration. Medications such as Ambien CR® (zolpidem tartrate), which promotes relaxation and helps induce sleep, are effective for many patients who have difficulty falling asleep.

While many insomniacs prefer this drug because it does not have the addictive qualities associated with benzodiazepines, most physicians prefer prescribing hypnotics on a short-term basis due to possible side effects like next-day drowsiness and rebound insomnia. Additionally, potential interactions between zolpidem and other medicines need to be considered.

Another class of medications prescribed for difficulty falling asleep includes antidepressants; they are sometimes combined with behavioral therapy to address underlying psychological problems that may contribute to difficulty sleeping.

7. Avoid eating large meals right before bedtime

How to overcome difficulties falling asleep is to avoid eating large meals right before bedtime, which may cause indigestion and make sleep more difficult. If you have difficulty falling asleep because of a cold or allergy, try using a humidifier in your bedroom.

The constant sound of the device helps drown out other sounds that may disturb sleep, like snoring or breathing difficulties during sleep apnea episodes. Furthermore, limiting caffeine intake and getting enough exercise will help one’s body better prepare for restful sleep at night.

Avoid drinking alcohol and smoking cigarettes before bedtime as well; these substances can keep someone awake. For those who have difficulty falling asleep, turning off electronic devices an hour before bedtime is recommended. In addition, dimming lights, reducing noise levels, and keeping a regular sleep schedule will all contribute to easier difficulties falling asleep at night.

Investing in good quality sheets and pillows, wearing socks to bed, and setting up a relaxing routine are also excellent strategies for overcoming difficulties falling asleep. Taking warm baths before bedtime also has benefits: it calms the mind and relaxes tense muscles so that one can finally fall into a deep slumber with ease.

While many people drink caffeinated beverages (coffee, tea) to combat difficulties falling asleep at night, consuming decaffeinated beverages may be even more beneficial. Decaffeinated drinks contain less acid than their caffeinated counterparts and therefore cause fewer disturbances during sleep.

For example, herbal teas contain natural calming agents such as lavender, chamomile, and lemon balm. Finally, exercising regularly – but not too close to bedtime – is another great way to get some zzzs without any difficulty!

8. Create a pre-sleep routine

Sleep experts agree that establishing a regular pre-sleep routine can help you get better sleep at night. The pre-sleep routine doesn’t have to be complicated—just make sure you go through a similar set of steps before bed each night (for example, brushing your teeth and washing your face).

If you’re having difficulty falling asleep, start a pre-sleep routine, and continue until it becomes a habit. Then, if you want extra insurance, develop another sleep aid regimen. When you have difficulty falling asleep, turn on some calming music or light an aromatherapy candle.

When you find the perfect amount of light for your room, purchase lamps with yellow light bulbs or wear blue-blocking glasses in the evening. Another way to help you fall asleep is by creating sleep boxes with cozy items like an eye mask and fuzzy socks for a deep sleep feeling all around! Try relaxation techniques such as meditating, taking a hot bath, and listening to soft music.

Avoid watching TV right before bedtime since it releases melatonin suppressing hormones when the brain is stimulated with flashing images from TV screens. Always avoid caffeinated drinks after 2 pm and use your bedroom for sleep only.

Lastly, avoid daytime naps unless they’re short (less than 30 minutes) as these interrupt nighttime sleep cycles and decrease the overall quality of nighttime rest which makes difficulty falling asleep even worse! Be consistent about setting your alarm clock at the same time every day so that you don’t feel tempted to nap during the day and make it difficult to fall asleep at night.

One more tip: eat dinner early enough so that digestion is finished before going to bed, if not, this may cause difficulty falling asleep too!

9. Wake up at the same time every day, even on weekends

When your sleep schedule is off, you’re more likely to have difficulty falling asleep at night, according to a study in Physiology & Behavior. So if you keep hitting snooze, set an alarm for the same time every day, even on weekends. In a separate study published in Current Opinion in Neurology and Neuroscience, researchers concluded that exposure to bright light in the morning hours promotes wakefulness while exposure to light at night induces drowsiness and helps sleep onset.

That’s why it’s important to avoid too much screen time in the evening or before bedtime. Find out how these 4 other tricks work with Difficulties Falling Asleep If you go to another room: Sitting in one place for long periods of time can contribute to difficulties falling asleep.

Sometimes when we sit in one place for too long, our mind wanders to the stresses of our day and becomes unable to focus on anything else. Experts suggest getting up and moving around the house or going into another room so that you don’t fall into this cycle. Plus, many people find they get tired more quickly if they do something different than what they’re used to doing.

Avoid naps after 3 p.m.: While taking a nap might sound like a good idea since it makes you feel refreshed afterward, research has shown that napping later in the day actually increases difficulties falling asleep at night.

10. Use Valerian tea, lavender oil, or Vicks Vaporub

Did you know that certain scents can help you fall asleep faster? If you’re having difficulty falling asleep, these may be some things worth trying: -Tea with valerian root (found in health food stores) -Lavender oil—Just one drop on your pillowcase is all you need! -Vicks Vaporub. The scent has been found to have a calming effect and also helps open up the nasal passages and sinuses.

Try an over-the-counter sleep aid: If none of these tricks work for you, try taking an over-the-counter sleep aid like NyQuil or Tylenol PM before bedtime. Be sure to consult your doctor first if this doesn’t solve the problem. Get up earlier than usual:

When we go to bed late at night, our brains release a hormone called cortisol which will keep us awake for hours because it increases blood pressure and heart rate. So get up at least 2 hours earlier than usual to give yourself time to unwind. Take a hot bath before bed:

Sleep experts recommend taking a hot bath around an hour before going to bed. It will relax your muscles and clear your mind so you’re ready for slumber when you crawl into bed. Stay off screens 1 hour before bed:

Our digital devices emit light which throws off our natural body clock and prevents melatonin from being released. As a result, staying off screens 1 hour before bed will make you more likely to fall asleep. Have a pre-bed ritual: Having a routine before going to sleep every night makes it easier for your brain to recognize that time is near for restful slumber.

You could start by washing your face, brushing your teeth, reading something relaxing for 20 minutes, watching TV or listening to music. Switch from coffee to green tea: Studies show that caffeine can interfere with deep sleep and cause feelings of grogginess in the morning. Switching to green tea instead will increase how quickly you fall asleep without affecting how long you stay asleep as much as coffee does.

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