Are you suffering from insomnia? Do you find yourself tossing and turning at night trying to fall asleep? Or perhaps you fall asleep easily only to wake up hours before your alarm is set to go off. Whether you experience a sleepless night occasionally or almost every night, it is not normal. Sleep is one of the most important factors in living a healthy lifestyle. Without adequate sleep each night, your overall health and well-being become jeopardized.
Lack of sleep may contribute to your inability to concentrate and even make important decisions. Sleep, diet, and exercise are the basic foundation for a healthy lifestyle. You should aim to sleep at least 7 hours a night along with eating a nutritious diet and performing moderate exercise daily.
Getting a good night’s sleep may be easier said than done. I have spent many years dealing with sleep disorders, which have negatively impacted my everyday activities and work. I have spent a lot of time trying to find solutions for my insomnia and have finally found what works best for me. Before I was able to come up with the solutions that helped me sleep better, I decided to look at the underlying problems.
Here are the top seven reasons why you can’t sleep and how to fix them.
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1. Stress
I can’t tell you how many times I have stayed up late at night thinking about all the things I had to do the next day. Sometimes this leads me to think about all the things I have to do three weeks or even months from today. I find myself stressing out about things that I cannot deal with at that moment. Stress and worry is something I’m sure you deal with on a daily basis. However, you need to find ways to manage and cope with stress so that you do not spend your nights overthinking.
If I find myself stressed out at night, the first thing I do is take a deep breath. Next, if I can’t seem to stop my thoughts, I start writing. Whether I write a to-do list or just jot down a few thoughts, I am able to vent to myself and think a little more clearly. If I still feel overwhelmed, I take another deep breath, close my eyes, and attempt to meditate. Meditating can help clear your headspace and make you feel more at ease.
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2. Lack of exercise
Exercise is not something I have always been a fan of. Although I have always been active, exercise was not always a top priority for me. I played sports growing up and all throughout high school. However, when I attended college, the only exercise I participated in was walking from the library to the nearest bar. I would occasionally tag along with a friend and go on the elliptical for an hour. But other than that, I never realized the benefits of exercise like this study suggests. Now that I work full time and engage in a regular exercise routine, I finally understand the positive effects physical activity has on my sleep at night. I truly notice a difference in my sleeping habits when I go a day or two without exercise. Whether you go for a long walk, quick jog, or take a yoga class, being active during that day can help you sleep better at night.
3. Caffeine overload
Coffee or tea in the morning is a must for many people. Occasionally, an afternoon pick-me-up may be necessary, too. However, drinking too much caffeine throughout the day or too close to bedtime may be keeping you up at night. I used to love drinking a cup of tea or coffee after work to help hold me over before dinner until I figured out this was contributing to my nights of insomnia. Instead, I tried decaf tea and a handful of fruit to replace my afternoon caffeine fix, and surprisingly this helped significantly. I no longer felt restless at night and was more relaxed at bedtime. If you feel like your day is dragging and you cannot go another second without a cup of coffee, try
