Everyone has problems sleeping at one point or another in their lives. There are several factors that could cause difficulty sleeping, including the following:
- Life stress (job change/loss, divorce, moving, etc.)
- Emotional/physical discomfort
- Environmental factors (temperature, noise, etc.)
- Interferences with typical sleep patterns
Chronic problems sleeping could be a result of the following:
- Chronic pain/discomfort
Since difficulty sleeping is such a common issue, there are lots of OTC sleep aids/remedies that you can find.
However, many of these can be quite expensive and they’re not always as effective as they claim to be.
In order to effectively treat and cure your problems sleeping, it’s necessary that you get to the root of the problem and get back to your regular sleeping patterns with natural, inexpensive techniques to get you relaxed and ready to sleep.
Pain Can Cause Sleep Problems
If you’re in pain, that can cause you to have difficulty sleeping. If necessary, take pain medication 1-2 hours before heading to bed.
Read the label to make sure that the medication does not contain caffeine- some migraine medications do.
Taking a warm bath can help to relax your mind and body. Use some essential oils, such as lavender, in the water to enhance the relaxing ability of the bath. Also, the warm water raises your body temp and as it lowers, you will get sleepy.
Gentle stretching or yoga can be very relaxing. Before getting started on an exercise program, speak with your physician to make sure that it would be suitable for your personal sleeping difficulties.
This seems to be the answer to lots of medical issues, but it’s true that obesity can cause you to suffer from sleep apnea, which can lead to insomnia.
So, lose some weight, especially around your neck area and your sleep apnea just might clear up.
Of course, make sure that you speak with your physician before doing this. Many times, one of the side effects of anti-depressants is sleeplessness.
Talk with your physician about switching medications or treatments so that you can get some sleep. Consider playing some soft, relaxing music or meditating before bed to relax yourself.
Avoid eating late at night
Eating late in the evening or at night can keep you from sleeping. Make sure that there is several hours between the time that you eat and the time that you go to bed.
Not only will you be able to sleep much better- you’ll be saving money on those late night snacks.
Avoid caffeine and alcohol
Both caffeine and alcohol can disturb your sleeping patterns and cause them to be much more fitful. They can cause you to be woken up in the middle of the night to go to the bathroom or keep you hyped up. Drink less during the evenings.
Use Music to Relax
In the evenings and in the bedroom while going to sleep, listen to some relaxing music or nature sounds.
You can download these to your MP3 player, or get an app for your phone. Set the timer and let it play- it will automatically go off after the time period you set it for.
It has been proven that tobacco contains nicotine, which is a stimulant for your nervous system.
Stimulation to your nervous system can keep you awake well into the night if you smoke too close to bedtime. Try to allow a couple of hours between your last cigarette and going to bed.
Get enough vitamins/minerals
Not getting enough vitamins and minerals, such as iron and Vitamin E, can cause RLS.
RLS occurs when your legs feel itchy, twitchy, achy, etc. Make sure that you eat plenty of whole grains, red meats, kale, spinach, and other foods that are high in iron and/or Vitamin E.
Use the bed for sleeping, sex, and intimacy
Too often, people use the bed and bedroom to hash out the stressful details of the day or to discuss family issues.
Leave these out of the bedroom entirely. Your bedroom and bed should be a sanctuary where you can relax, not have to worry about everything else that is going on in your life and in the world.
Get a new mattress or find a new position to sleep
Many times, your mattress could be causing your sleep problems. You want one that is firm enough to offer sufficient support for your back, but soft enough to offer comfort so that you can actually fall asleep on it and sleep through the night.
Try to change your sleep position, get pillows piled around you to hold you in place, if necessary.
Get a new pillow or more pillows
Sometimes, sleeping on a pillow that is too soft can cause your head to be tilted too far back, but sleeping with one that is too firm- or too many- will keep your head tilted too far forward.
Adjust the number of pillows you’re sleeping until you’re comfortable and this should help you to get a decent amount of sleep.
If you enjoy having a glass of tea before going to bed, find a good herbal tea that doesn’t contain caffeine. Always make sure to avoid caffeine before going to bed.
Think about something that makes you happy or a dream you have, but make sure it’s not something that requires a lot of thought or concentration. The point is to relax, not get yourself all worked up.
Keep in mind that if you’re having major issues sleeping, you should contact your physician for some help.
Maybe he/she can prescribe a sleep aid or get you some therapy to help you to sleep better. Of course, keep in mind that sleep aids should only be used temporarily- you don’t want to become addicted to them.