Have you ever gone to bed early but spent hours tossing and turning able to sleep?

If your answer is yes, then you need a solution.

Adequate sleep is vital for your general health. The Mayo Clinic advises that adults should get, on average, 7-9 hours of sleep per day. However, sometimes, various issues make it difficult to fall asleep quickly. 

Reasons Why You Cannot Fall Asleep

  1. Stress

A reasonable amount of stress is normal – especially with our busy lifestyles. However, high-stress level impairs your quality of life and can equally rob you sleep at night.

Concerns about health, family, divorce, or illness may keep your mind active even at night. Such thoughts make it challenging to fall asleep. Body tension similarly makes it tough to sleep. Whereas many people never realise they are under stress, their bodies can feel the stress and get tensed up.

For minor easy-to-fix issues, implementing a regular exercise routine can help clear your thoughts. For more serious concerns regarding health, family and relationships, it is best to consult a trained counsellor such as those from NDIS registered New Vision Psychology.

  1. Sleep Apnea 

Sleep apnea is a disorder whereby you stop breathing when asleep. The condition occurs when recurring pauses also called apneic events, interrupts your breathing when sleeping. Sleep apnea can result in poor focus, high blood pressure, risk of heart disease, and complicate other medical conditions.

In Australia, the prevalence of sleep apnea ranges from 9 percent to 38 percent based on age and gender.

  1. Poor Sleep Habits

Lifestyle choices can prevent a good night’s sleep. For example, eating late, using a smartphone in bed, and responding to work emails are sure ways to keep your mind awake instead of preparing it for sleep. Similarly, an irregular sleeping schedule does not help with your body regulating its own sleep pattern.

Solutions For Insomnia

  1. Exercise

Performing exercises is beneficial to your physical as well as mental health. It helps you release mood-improving endorphins and also acts as an outlet for frustrations. Yoga is an effective way of alleviating anxiety and stress. Doing some workouts during the day translates to sound sleep at night.

  1. CPAP Machine

If you suspect that you suffer from sleep apnea, speak to a physician and book an appointment with a sleep clinic for further diagnosis. Signs that you have sleep apnea include feeling lethargic upon waking up, being told that you snore loudly, and arising with a headache.

Should you discover that you do have sleep apnea, a continuous positive airway pressure (CPAP) machine can help treat obstructive sleep apnea. CPAP machines from CPAP Direct typically have a hose and nosepiece or mask that distributes steady and constant air pressure. CPAP works by blowing air into the throat so that the air pressure in the throat remains open. 

  1. Avoid Poor Sleeping Habits 

Try your level best to avoid poor sleeping habits if you want to fall asleep quickly. Switch off your smartphone or put it in silent mode. Do not work from your bed. Ensure your sleep environment is conducive, and there are no distractions. Furthermore, do not eat and go to bed immediately; eat early enough. Have a regular sleeping schedule: sleep and wake up at the same time each day. 

  1. Try These Herbal Teas

Generally speaking, tea contains caffeine. Caffeine consumption should be avoided in the evening if you have trouble falling asleep. The good news, however, is that herbal teas such as chamomile, valerian root and lavender contain no caffeine at all.

Chamomile is known as a mild tranquilizers and sleep inducer. It contains a chemical that leads to a sedative effect.

Valerian root increase gamma aminobutyric acid in the brain which is a chemical the brain produces to relax the nervous system. However, be warned that valerian root smells bad but luckily the smell does not transfer into its taste.

In summary, sleep is very important to your mental and physical health. Sleeping is essential in helping your body and mind relax. Most importantly, sound sleep helps in repairing your mind and rejuvenating your body from the daily torturing tasks. Working stresses your body; thus, sleep is vital in getting the much-needed rest.

Additionally, sleeping improves your focus and recharges your brain. In case you suffer from sleep apnea, remember to use a CPAP machine. Lastly, correct poor sleeping habits to encourage sleep to come to you with ease.

 

Cite this article as:
Editorial Staff, "Can’t Sleep? Try These Sleeping Solutions," in Medicalopedia, September 3, 2019, [Permalink: https://www.medicalopedia.org/7744/cant-sleep-try-these-sleeping-solutions/].