10 Things That Making Falling Asleep Impossible
After participating in simulating activities such as work, web browsing, video games, social activities, and exercise, take some downtime to unwind before bed. It can be hard to quiet a mind that is thinking about sports strategies or forgotten work tasks. Meditate in bed, focus on breathing techniques, and try to let worries seep away.
Stress can manifest itself into a number of bodily and mental tensions. Find healthy ways to relax, such as taking a hot bath, drinking herbal tea, and listening to soothing music. Going to bed stressed can lead to a night of tossing and turning or bad dreams. Avoid drinking alcohol or doing any intense exercise to relieve stress before bed.
Having a lumpy pillow or uncomfortable mattress can greatly affect the quality of slumber. Nature’s Sleep provides memory foam mattresses and pillows that provide support and removes pressure from all areas of the body. Having a comfortable bed with fresh sheets can help lull one into a deep sleep.
4. Muscle pain and tension
Sitting at a desk at work can cause neck and shoulder pain. Physically demanding jobs may lead to strained tendon, muscle cramps, and joint stress. Use hot and cold therapy packs to reduce swelling and relax muscles before going to bed. Light stretches can help improve circulation and reduce tension.
Coffee, tea, sodas, and energy drinks are plentiful for most workers and students. Vending machines can provide a needed rush of energy during the middle of the day, to make it through tasks. Be careful about drinking caffeine too late, as it can throw off a sleep schedule. Avoid post-meal coffee, as it can provide an unwanted buzz at bedtime.
It is common to socialize after work and school, getting drinks with colleagues, classmates, and friends. Alcohol can throw off serotonin levels, making it difficult for one to get well rested during the night. Beer, liquor, wines, and other alcoholic drinks can reduce the quality of sleep, leading to a rough morning. Stay hydrated while drinking and set a cut-off time for drinks.
For those taking medications for chronic or acute health issues, insomnia can be an unwanted side effect of some pills. Some medications can cause sleepiness, leading to unplanned naps that throw off a sleep schedule. Some medications cause sleep disruptions or wakefulness during inappropriate times of the night. Take a look at Everyday Health’s list of medications that can affect sleep habits.
8. Sleeping disorders
Many people suffer and put up with sleep disorders for considerable amounts of time before they are diagnosed. Rapid eye movement behavior disorder can occur dreaming, leading to intense and sharp body movements. Sleepwalking or talking can disrupt sleep cycles and wake a partner in bed. Narcolepsy can lead to unexpected and unintentional sleeping during the day. Make sure to visit a doctor if sleep is elusive or during inappropriate times.
9. Breathing issues
Loud snoring or apnea can interrupt sleep due to lack of oxygen and constricted airflow. Alter body postures and work with health care professionals for to help open airways.
Reduce exposure to loud noises, bright lights, and other environmental stimuli that make sleep elusive. Close the bedroom doors so that pets or television noises cannot be distracting. Create a place of warmth, quiet, and peace. Sweet dreams!