Getting a good night’s sleep is much more complicated than it seems. So many factors are at play that interferes with our ability to get the quality sleep we deserve. Whether it’s stress keeping us awake, or too much caffeine, there are tons of things we don’t even think about that negatively impact our sleep. Luckily, we’ve narrowed down some of the main culprits behind the sleep issues keeping you from getting a good night’s rest. Here are five reasons you can’t fall asleep and what to do about it.
1. You Need A Better Bed Setup
Your sleeping environment could be the reason you can’t fall asleep. Consider your individual needs and find the sleeping setup that works for you. Consider getting a new mattress, buying new pillows and blankets, and finding a set of sheets that work with your body’s base temperature.
You might also consider following some sleep hacks like purchasing blackout shades or curtains to reduce the noise and light coming in from outside. These disturbances can be sensed even if you use a sleeping mask, so going the extra mile can make a world of difference to your sleep.
Look into the best mattress for hot sleepers to find mattresses more conducive to your sleeping environment.
2. You’re Staying Up Too Late
Going to bed at a consistent time is super important for healthy sleep. While you can always get a boost from power naps, nothing quite does the trick like a good eight hours.
When we stay up later than we should, we interfere with our body’s natural body clocks and make it more difficult for our bodies to know when it is time to drift into sleep.
Many factors interrupt these built-in cycles, including artificial light, which you likely get a lot more of when you stay up late watching tv or browsing on your phone. Stop staying up late to start seeing a change in your sleeping habits!
3. You’re Drinking Too Much Caffeine
The amount of time it takes for caffeine to pass through differs for everyone. If you’re sensitive to caffeine, drinking too much close to bedtime is a big mistake. It can take hours for caffeine to leave the system. Try to stick with your morning coffee only and see if that alone improves your ability to fall asleep. Some people have to avoid coffee altogether to get the rest they need. Consider coffee alternatives if you’re looking for an easy way to ditch your caffeine habit.
4. You Need A Routine
You can train your body to fall asleep by practicing a routine that your mind and body adjust to over time. Your routine should include relaxation practices like meditating, reading, or taking a warm bath. The more consistently you stick to these practices, the easier it will be for your mind and body to associate these activities with heading into sleep. We are creatures of habit, so give yourself enough time and grace to adjust to these changes.
5. You Need More Exercise
Sedentary lifestyles are linked to poor sleep for very good reasons. Movement helps every system in the body work more effectively and allows the body to distribute energy more evenly throughout the day. As a result, when it’s time for sleep, you feel ready for sleep. If exercise hasn’t ever been your thing, maybe try out a new sport or hobby that can get your heart rate going, like surfing. Whatever exercise sounds doable to you, just be sure you don’t exercise too close to bedtime!
The Bottom Line
Many elements influence the quality of sleep we get each night. Consider the five suggestions in this list and start improving your sleeping habits. Be patient with the process and see what works best for you. Here’s to catching up on those sweet dreams!