If you're struggling to get enough sleep at night, it's easy to fall into desperation. Even a little bit of sleep deprivation leaves you feeling emotionally, mentally, cognitively, and physically compromised. You're not yourself. You can hardly function. Everything is more difficult, even the simplest tasks. But when you get a chance to rectify these problems at bedtime, you lie in bed wide awake, unable to drift off into slumber.
Lots of people resort to taking sleeping pills or anti-anxiety drugs like Alprazolam (the generic of Xanax). Unfortunately, this isn't a legitimate, long-term solution. It's about as effective as putting a Band-Aid over a bullet hole; you're not solving the real problem, and you're allowing for more damage to continue down the road.
So what is the solution? Well, as with any problem solving process, you need to start by figuring out what the source of the problem is. After all, if you don't know where the problem is coming from or what's causing it, how can you really fix it? Below, we will look into the common causes of why people have trouble falling asleep at night. We'll also examine practical solutions which can help people get quality rest and wake up feeling refreshed and restored every morning.
If you've ever laid awake at night in bed tossing and turning for hours, you know how frustrating it can be when sleep eludes you. It might feel like fixing the problem is out of your control, but we assure you that it's not. More often than not, it's either a physical problem or a mental block which keeps you from getting the sleep you deserve. And there are solutions out there which are easy, simple, and affordable. But you have to pinpoint the right cause in order to find the most effective one.
If you're having trouble sleeping at night, there could be a plethora of physical problems and challenges which rob you of your sleep. We'll discuss some of the most common ones in the section, as well as provide helpful solutions to overcome them.
The Problem: a hostile sleeping environment. If your eyes are exposed to too much light and/or your skin is exposed to a warm environment, you will likely have trouble drifting off. The human body has evolved to feel sleepy a) when it gets dark, and b) when the temperature drops. These are natural triggers which prompt our circadian rhythm to let our body know that it's time for bed. When your body doesn't receive these prompts, you feel wide awake and restless at night.
The solution: make it cooler and darker. Setting up the perfect sleep environment can make a huge difference. Do whatever you can to turn down the temperature in your bedroom at night, whether that involves adjusting your thermostat, opening a window, or turning on a fan. Furthermore, make your sleeping environment as dark as possible with blackout curtains, a sleep mask, and by moving all of your electronics out of the room. You may even want to get some anti blue light glasses to keep your late-night computer, TV, or e-reader use from over stimulating your brain.
The problem: aches and pains. Whether you're sore from working out, bunking with Aunt Flo, or your body hurts for reasons which elude you, any sort of physical discomfort can be the pea under your princess mattress.
The solution: the most common one, of course, is analgesics. NSAID anti-inflammatory drugs are popular remedies, as well as acetaminophen. But if you're worried about burdening your liver with such drugs, you can try ice packs or heating pads.
The problem: not enough exercise. Do you know why children sleep so well? It's because they're so active! They exhaust all of their energy during the day so that when bedtime rolls around, they sleep like a log. And if you follow their example, you can too.
The solution: get physical! Dust off that gym membership, take up a physical activity you enjoy (such as jogging, bicycling, hiking, etc.), Or even start walking more often. Daily walks are especially helpful if your mobility is limited and you lead a predominantly sedentary lifestyle. 20 To 30 minutes a day after dinner should be all you need to help improve your ability to fall asleep at night.
Mental blocks can be a little bit trickier since it's harder to nail them down and pinpoint the exact cause. There is still a lot of stigma around not just emotional struggles, but talking about the way they can harm our physical health. So whether the mental block stems from depression, loneliness, anxiety, or excessive stress, many insomniacs may be in denial about the problem - whether intentionally or subconsciously.
The solution: do whatever you can - within reason - to make yourself happy! Loneliness can be fixed by spending more time with your friends, family, or participating in group activities outside of the home. You could also look into meditation. It may sound silly, but science has actually proven in recent years that mindfulness and meditation exercises can have a powerfully positive physical effect on your brain health. Lastly, do whatever you can to eliminate anxiety triggers from your life. Whether that involves watching the news less, avoiding scary movies, or letting it go to voicemail when your drama queen friend calls at night, you do have the right to put your emotional health first. Exercise it!
Anti-anxiety drugs, prescription sleeping pills, and even over-the-counter sleep remedies come with some scary and potentially dangerous side effects. So obviously, you'll want to avoid those. But what else is left? Natural, herbal sleep supplements, of course. One of the best supplements your money can buy is a little something called Avinol PM. This highly effective formula is comprised of a number of effective, safe, natural ingredients which have been used for hundreds of years or more in order to help people improve their rest. It's fast-acting, gentle, and won't leave you feeling groggy or hung over the next day. It comes highly recommended, even when compared to prescription and non-prescription alternatives. Learn more.