What should you do when you can't sleep?
A good night's sleep is crucial. You'll notice this especially if you've been sleeping poorly for a while. Poor sleep can leave you feeling tired, irritable, and depressed. Despite being tired, you might still find it hard to fall asleep. However, you're not alone: 30 to 60 percent of adults experience sleep problems. In this blog post, we'll explain what constitutes good sleep, as well as provide tips on what to do if you can't sleep.
What is good sleep?
When you sleep, you ensure your mental and physical recovery from the day. A good night's sleep means not only falling asleep easily, but also sleeping through the night and waking up refreshed. Do you wake up occasionally during the night? That's no problem, as long as you can easily fall back asleep.
The causes of poor sleep
There can be several reasons why you sleep poorly. For example, you might have trouble sleeping due to emotional events, but also when you're happy. Of course, there could also be a physical reason for poor sleep, such as pain or shortness of breath. Jet lag can also cause a disturbed night's sleep.
Lying awake occasionally isn't a problem. But if it doesn't improve, the problem can worsen: you worry about not falling asleep, which then leads to not falling asleep.
Recognizing fatigue
Sleep is essential for your health. But how do you recognize fatigue? We'll give you some examples of common symptoms. You…:
- Are you irritable?
- Have problems concentrating;
- Have dry eyes;
- Have to yawn a lot;
- Have a headache;
- Are listless;
- Do you suffer from forgetfulness?
- Have a heavy feeling in your body.
If you regularly experience these symptoms, it is wise to investigate what the cause is.
Tips to sleep better
We'll give you some tips to help you sleep better.
1. Go to bed at a fixed time
Go to bed and wake up at the same time every day. Try to get up as soon as you wake up in the morning. You sleep best on a regular sleep schedule. Even if you can't fall asleep right away, it's important to get out of bed at the scheduled time in the morning.
2. Get enough exercise
Get outside during the day. If you're exposed to enough daylight, you'll fall asleep better in the evening. Exercise also tires your body out. Go for a walk, a bike ride, or another sport. Don't schedule your exercise too late: your body will still be active, making it harder to fall asleep. You can do a gentle activity before bed, like a short walk.
3. Create a pleasant bedroom
Make sure your bedroom is cool, quiet, and dark. The perfect temperature for a bedroom is 18 degrees Celsius, but this naturally varies from person to person. A cool bedroom does make it easier to fall asleep. Also, make sure your bedroom doesn't become a workspace or a TV room.
4. Food and drink
Eat a healthy diet and be mindful of your beverages. For example, don't drink caffeine within six hours of bedtime. Alcohol is also a no-go. While alcohol helps you fall asleep faster, it also reduces deep sleep. It also wakes you up extra early.
It's also important not to eat a heavy meal before bed. This puts a lot of work into your body, keeping you awake longer. It's better to eat something small when you're hungry.
5. Avoid screens and blue light
Avoid looking at screens before bed. Blue light keeps you awake longer. The stimuli also make you mentally alert. Blue light can inhibit melatonin production, the hormone that tells your body to go to sleep.
6. Talk about your concerns
Are you experiencing tension or stress because you're having trouble sleeping? Or is there a specific reason why you're having trouble sleeping? Talk about it! Perhaps a solution will emerge, or you might feel a bit better by talking about it.
Tips when you can't sleep
We also give you some tips on things to do if you can't sleep.
1. Get out of bed
If you can't sleep, chances are you don't feel very sleepy. Getting out of bed for a bit can help. Going back to bed increases your chances of falling asleep faster, because you won't feel like you've been awake for hours. Go to the kitchen for a glass of water or fold some laundry. Always stick to quiet activities.
2. Stay calm
If you're having trouble sleeping, you're probably often calculating how much longer you can sleep. This is something you shouldn't do. It can make you stressed, which in turn keeps you awake. When you're stressed, your body produces more cortisol, which keeps you awake.
3. Listen to music or read
Listening to music or reading a book can provide distraction if you can't sleep. There's music specifically designed to help you fall asleep. A book can also be helpful. Just remember to choose a book that's interesting enough to distract you from the sleeplessness. Also, avoid a boring or stressful book.
4. Do a relaxation exercise
A relaxation exercise can be a great help in falling asleep. Try to relax an hour before bed. Take a warm bath or do some relaxation exercises like yoga.
Tools
In addition to the tips above, there are several aids available to help you sleep better. We've listed them for you:
- Earplugs: Good earplugs will dampen annoying ambient noise. They will, however, still allow you to hear your alarm clock;
- Sleep mask: A sleep mask prevents your body from being woken by bright or excessive light. This helps you sleep better.
- Sleep course: With a sleep course you will learn how to sleep better, but also how to fall asleep faster;
- Comfortable bedding: your bedroom is the place where you truly unwind. This starts with a good foundation: a comfortable bed, a wonderful pillow , and a duvet . Good curtains are also essential.
Cinderella bedding
Looking for comfortable bedding to sleep under? At Cinderella, you can choose from a wide selection including duvet covers , fitted sheets, and pillowcases . Have any questions about our products? Please contact us. We're happy to help!
