Not Sleeping Well? Try These 5 Fixes
Are you having trouble sleeping at night? You’re not alone. Many people have trouble falling asleep or staying asleep for hundreds of reasons. Fortunately, there are several healthy ways to combat some of the issues that are stopping you from getting the peaceful sleep you need.
Avoid Caffeine, Alcohol, and Other Substances Before Bed
Caffeine is commonly used as a wake-up in coffee, soda, and pills. As helpful as these may be, they can be hindering if you use them when you’re trying to sleep. Alcohol is commonly used as a nighttime sleep aid, but it can negatively affect the quality of your sleep. To make sure you’re getting the best quality of sleep and that you’re falling asleep easily, try to avoid these and other substances that affect your sleep cycle.
Avoid Naps During the Day
Taking long naps throughout the day can interrupt your sleep cycle enough that you have a hard time falling asleep at night. Sometimes a nap is necessary when dealing with insomnia or recovering from not sleeping enough. However, if you feel like a nap is necessary, it is best to limit the nap to 30 minutes. It’s long enough that your body can recuperate, but not long enough to disrupt your sleep cycle at night.
Try Taking Melatonin
Melatonin is the natural chemical that your body produces and uses to fall asleep. If you’re having trouble sleeping, taking a melatonin pill could help you obtain the melatonin that your body is lacking. Some users have noted that they feel groggy in the mornings after they take melatonin, so this may be something that you have to play with before figuring out what amount works for you. Always be sure to consult a doctor before using it, especially if you’re currently taking other medications.
Exercise During the Day Instead of at Night
Exercising regularly is good at any moment, but working out before bed can negatively affect your sleep. Exercise increases your heart rate, making your body more awake and alert, possibly keeping you up. Exercising during the day is the best option because it gives you the benefits of exercise without inhibiting your sleep — in fact, working out in the day usually helps you to sleep better at night. It reduces stress, which allows for more restful sleep.
Check the Air Quality of Your Sleeping Area
People often experience the symptoms of poor air quality without realizing it. Some of these symptoms include congestion, coughing, sore throats, and headaches. If you have experienced any of these symptoms, it’s probably a good idea to get your heating and cooling units cleaned and repaired. Dust, pollen, and hair are just some of the things that can settle in your vents over time. Having these removed can help give you the air you need to sleep peacefully.
With these simple fixes, you can stop fantasizing about getting a good night’s sleep. You can sleep peacefully until dawn and dream about the new energy these fixes can bring.