anything as long as a fan is on in my bedroom. Any time I am in a new place where there is no fan or noise machine, I have difficulty falling asleep. In this case, I will download a sound machine app on my phone. I recommend turning on a fan or sound machine to anyone who has a sleep disorder to get the best quality of sleep each night.
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5. Light exposure
Watching television, playing on your phone, and even digital clocks may be another surprising reason why you can’t sleep at night. Studies have shown that these types of lights interfere with signals in your brain telling your body it is time to shut down and go to sleep. I am guilty of scrolling through social media on my cell phone in bed before going to bed and even leaving the TV on from time to time. However, in the evenings I am exposed to these bright lights, I find that I have more difficulty falling asleep. Try setting a cut-off time for all electronics 30 minutes before bedtime. Instead, try meditating, journaling, or reading a book to reduce the amount of brightness you are getting at night.
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6. Irregular sleep schedule
Sometimes there are nights you seem to be restless for no apparent reason. Perhaps you have used all of the above suggestions, but are still tossing and turning. You may not feel stressed or even anxious but still can’t seem to fall asleep anyway. If this is the case, you may need to evaluate your activity that day. Try to avoid naps if possible in the afternoon. Sometimes a power nap is necessary to re-energize before a workout or dinner date. However, anything more than 20 minutes could interfere with your sleeping patterns. You should also try to stick to the same sleep schedule each night, especially during the week. Although life tends to happen and you may find yourself staying at happy hour a few hours longer than expected, try to go to bed and wake up at the same time each day. Maintaining a consistent sleep schedule is a smart move.
7. Uncomfortable bedroom environment
Your bedroom should be your (and your partner’s) own private sanctuary where you feel safe and at ease each night. I have lived in many places over the past 10 years after leaving my childhood home. I have lived in dorm rooms, off-campus housing, summer beach houses, and a few different apartments. Although all of these places were very different from one another, I always managed to make my bedroom feel comfortable. At nighttime, I choose to keep the temperature cool. There’s nothing worse than waking up in a pile of sweat at nighttime. I love snuggling into my blankets and feeling a slight breeze. I also try to keep my bedroom dark. If you do not have the proper blinds in your bedroom, try black-out curtains. I also wear an eye mask at night to keep the light out. Lastly, try to keep your bedroom organized. Reducing clutter can help to keep you relaxed and feel more at peace before going to bed.
Aaron Stevenson is a public educator, health freak, and sleep enthusiast at SnoozeEZ. Aaron studies, researches, and blogs about all sorts of sleep-related stuff. This guy loves talking about sleep, but don’t disturb him while he is doing it! Follow Him: Twitter, Facebook, Pinterest, LinkedIn, Google +