23 Mar Why cant I sleep?
Why cant I sleep?
This month is officially ‘National Bed Month’. This awareness campaign by the Sleep Council is centered on reminding everyone of the importance of getting a good night’s sleep.
Why is sleep important?
Sleep holds an important role in your overall physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Prolonged sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.
The amount and type of sleep you need changes with time. However, how much sleep you need isn’t just about how long you have been on this earth. There is no magic number, Different people need different amounts; and you may find you need much more, or much less, than the average Joe. Sleep lives by the rule quality over quantity. It isn’t always how long you sleep for that matters, but the quality of your sleep. Here are a few tips on achieving a great night’s sleep:
1. Create a sleep schedule
Routine is key! Going to bed and getting up at the same time every day will aid you in your challenge to achieve a good night’s sleep. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night. However, if you don’t nod off within about 15 minutes, get up and do something relaxing. Go back to bed when you’re actually tired. If you agonize over falling asleep, you might find it even tougher to drop off.
2. Get comfy
Create the perfect sleeping environment, cool, dark and quiet. Consider using darker shades, earplugs, a fan or other devices to create an environment that suits your needs. Choose what feels most comfortable to you.
3. Keep an eye what you eat and drink
Going to bed either hungry or stuffed can cause you discomfort. This discomfort might stop you getting to sleep. Limit how much you drink prior to going to bed. This should cut down on those disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on your quality of sleep. Even though alcohol might make you feel sleepy at first it disrupts sleep later in the night.
4. Get Active!
Burn some fuel! Regular physical activity can promote better sleep helping you to fall asleep quicker and to enjoy deeper, more regenerating sleep. However, it is important to consider timing. Exercising too close to bedtime might make you too energized to fall asleep.
5. Bedtime rituals
Take a warm bath or shower, read a book, or listening to some soothing music. Any of these will work but the key is repetition. Do the same things each night to tell your body it’s time to wind down. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
How are you sleeping?
Nearly everyone has an occasional sleepless night, that is perfectly natural. However, if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.