If you are one of the people who wonder "why can't I sleep straight through the night?", We advise you to keep reading this Psychology-Online article. You will know possible causes of why you cannot sleep well and how you can get a better sleep. You'll find 15 remedies to sleep at once. By changing some habits you will be able to sleep better!
Why can't I sleep soundly at night? Many people wonder that every day and it is that the causes of insomnia and other sleep disorders can be several and must be identified in time. Why don't I sleep often? A symptom always has a cause that originates it. It can be a physical, emotional, biochemical cause ...
In the case of insomniaIt could be a medical origin, a certain disease or a hormonal disorder. However, most people who sleep poorly have no medical justification and therefore the failure to sleep is caused by the mental stress (related to self-demand, control, perfectionism, etc.) or having bad habits.
What to do if I can't sleep right off the bat? First of all, I advise you that if you are taking any type of drug, check its side effects. Some antihypertensives, corticosteroids or antidepressants can have insomnia as a side effect.
It may also be that sounds, lights, heat or cold wake you up... It is important to condition the room and have a good mattress and bedding to sleep well. Kipli proposes the lyocell duvet, a duvet made of plant materials that provides warmth and comfort.
Many people have trouble sleeping, much of them due to the high stress we are exposed to today. Poor sleep negatively affects our health, mood, and productivity. The quality of sleep has a direct impact on the quality of your life!
During sleep, the body rests and the mind recovers. In the brain, very important processes related to memory and learning are carried out. Therefore, it is very important to have good sleep hygiene and rest between 7 and 8 hours each night.
What to do to sleep through the night at once? What you do during the day influences how you sleep at night. A few small changes in habits may be the best remedy. Let's look at some habits and home remedies to sleep better.
- Keep a regular schedule. If the alarm goes off at the same time every morning, your brain internalizes when it needs to be most active. The same happens at night: if you have a regular bedtime, your body costs much less to relax.
- Avoid sleeping during the day. If you have trouble falling asleep, better not take a nap. And if you do it, it shouldn't be more than 20 minutes.
- Get some exercise. Practicing physical exercise regularly will help you sleep well. It is better to do it in the morning but if you can only in the afternoon, allow at least 4 hours before sleep: if you exercise too late, you may become too active and the state of arousal does not favor the sleep.
- Avoid caffeine in the afternoon. Did you know that our body takes eight hours to eliminate caffeine from a cup of coffee?
- Avoid drinking alcohol hours before going to bed. Alcohol causes drowsiness but affects the quality of sleep, preventing you from enjoying a deep sleep.
- Take herbal teas. The infusions of valerian, linden, poppy, among others, are advisable to relax. In this article, we talk about The best infusions to sleep.
- Disconnect from technology before bed. Avoid the computer, mobile or TV until late as they increase your alertness.
- How to sleep off the hook? Go to the bathroom before bed so that the urge to go to the bathroom does not interrupt your sleep.
- Don't eat too late and avoid large dinners. Yogurt, milk, and bananas are foods rich in tryptophan and can help you fall asleep.
- Practice relaxation techniques before going to sleep, such as diaphragmatic breathing or muscle relaxation. Find out more here relaxation techniques for adults.
- Control the room temperature: neither cold nor hot. The temperature should be between 17 and 22º C.
- Be quiet. Insulate your room or try earplugs so noise doesn't interrupt your sleep.
- Don't look at the time. Looking at the time will only make you more nervous thinking about how long it takes to sleep or how long it takes to get up.
- Solve your pending "tasks" (pending conversations, ask for forgiveness, share something, pay off a debt ...).
- Try to decrease your need for control. Decreasing your mental stress will allow your mind to enter a process of rest.
- Find out what causes you tension Regarding your personality: "I am very responsible", "I am very insecure", "I need everything to be perfect" ...
- Reserve a space for yourself, without obligations or responsibilities. Spend a few minutes to that music that allows you to balance your energy, to practice sports or enjoy your favorite activities.
Your body needs rest to regain its energy. Sleeping well benefits you in every way. Shall we start?
If, despite everything, you still cannot sleep well, you could be suffering from a Sleep disorder that requires the consultation of a specialist.
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
