Learn How to Sleep Better

how to sleep better

Falling asleep easily sounds like a blessing to some. Sleeping is a natural way for the body to heal itself. But because of the modern lifestyle requirements, we have damaged our natural sleeping patterns. Back in the days, natural light used to govern our activities. Thanks to advanced day technology, we are now exposed to bright lights even in the night time. This major shift in sleep patterns has most people complaining that they can't fall asleep quickly.

Let’s assess the situation and look at the reasons why people have difficulty falling asleep?

Why Are People Not Able to Sleep Easily?

Many factors affect our sleep. From outside stimuli to internal stress, there can be many reasons why you can’t sleep well. Does all this leave you wondering about how to sleep better at night naturally? Here are some common reasons that will answer your question:

Your Sleep Environment

In prehistoric times, people used to sleep in caves – dark, cold, and quiet places. These caves held off light and interference from coming in and disturbing their sleep. Sounds also didn't come in that easily which enabled them to enjoy a deep sound sleep. Based on the situation we are in these days; there is a chance that you are not providing yourself with the environment that is required. Tuck yourself away from any external noise, light, or other things that might interfere with your sleep to increase your chances of falling asleep easily.

Using Cell Phones and TV in Bed

This has to be one of the main reasons why most people don't sleep well. Laptops, PC, and smartphones use blue light. This blue light suppresses the production of Melatonin – the hormone that tells your body that it's time to sleep. Now, what would happen if there's no melatonin? Your body won't force you to relax, and you will stay awake until you don't feel like sleeping anymore.

You Are Stressed!

Stress and anxiety are another reason why you could be having difficulty sleeping. Have you ever observed children fall asleep within minutes? One moment they are awake, and the next thing you know is that they are in deep slumber. The reason why they fall asleep so quickly is that they have no thoughts in their mind. They are free from anxiety and overthinking. Therefore, if you want to sleep well, make sure you are free from the stresses of the world!

Sleep Disorder

Another reason why you can’t sleep might be the fact that you have a sleep disorder. The two common sleep disorders are insomnia and sleep apnea. People who have insomnia have difficulty falling asleep. Most people face this disorder when they are going through difficult times.

On the other hand, sleep apnea is a severe sleep disorder in which breathing stops and starts randomly. If you feel tired even after sleeping for the entire night, consider referring to a professional for guidance.

 

Treatments if You Can’t Fall Asleep

Below-mentioned is the two different ways to treat insomnia.

Non-Medical Ways

These treatment methods involve changing sleeping habits and behaviors. They can be at home or in combination with medical treatments. Some of the non-medical ways include:

·         Sleep Hygiene – It is about following a fixed sleeping routine, avoiding stimulating activities before bed, and creating a comfortable environment. This also involves eating healthy food for good sleep.

·         Cognitive Behavioural Therapy (CBT) – This therapy is about controlling negative thoughts and worries that keep you awake.

·         Stimuli Control – The technique is about avoiding activities like watching TV, eating, using mobile devices before sleeping.

Some other sleeping tips and treatments include muscle relaxation and deep breathing activities and sleep restriction that involves avoiding over-sleeping.

Medical Ways

If changing your sleep habits don’t work, getting a prescription from a doctor is the next thing you could consider. Most of the medical approaches available will allow you to sleep fast in 5 minutes. Doctors recommend sleeping tablets that if used for long, can render a person dependent on their use. Therefore, it is not recommended that you use them for more than a few weeks. 

Other medical ways of treating insomnia are sedatives and hypnotics. Sedatives include benzodiazepines and non-benzodiazepines. Similarly, to increase the production of Melatonin, doctors often recommend certain supplements, among other things to help you sleep.