Do you ever have trouble not being able to fall asleep? That happens to the best of us sometimes. However, that does not mean that it can be a very unpleasant experience. It is, therefore, useful to look at different ways to get rid of this problem.
In this article, we look at the causes of not being able to sleep and how you can best solve this.
Causes of not being able to sleep
Lots of fatty foods, alcohol, and caffeine can make you less likely to fall asleep. Eating fatty foods can make you nauseous and caffeine blocks your sleep receptors.
When you suffer from stress, depression, or anxiety, it can be a lot more difficult to fall asleep. Your head keeps spinning and you can't quite quiet your thoughts.
If you don't move much, your body is less likely to notice when it's time to go to sleep. This makes it much more difficult for you to fall asleep. A good physical condition is therefore essential for better sleep.
Illness and medication
Sometimes illness, such as insomnia, or medication for other illnesses makes it harder to fall asleep.
Not being able to fall asleep due to other factors
Blue light from your phone, loud outside noises, an uncomfortable mattress, and a bedroom temperature that is too hot or too cold can all contribute to a poor night's sleep.
Tips for not being able to fall asleep
1. Use the 4-7-8 method
The 4-7-8 method is a breathing exercise that ensures that you relax faster and suffer less from stress. He goes like this:
- Place your tongue behind your front teeth
- Exhale through your mouth and make a sighing sound
- Close your mouth and breathe in through your nose while counting to 4 in your head.
- Then hold your breath for 7 seconds.
- Open your mouth and exhale for 8 counts.
- Repeat this at least 3 times.
2. Follow a routine
We are creatures of habit, so our bodies need to have a routine. During the week, always get up around a certain time, such as 8 a.m., and go to bed at a set time. It will then be easier for your body to prepare for sleep.
3. Practice aromatherapy
Some scents have a calming effect and can therefore relax your body enough to fall asleep. Even if you normally have trouble falling asleep. Think of chamomile and lavender oil for a better night's sleep.