Have you had trouble with sleeping at night? If you’re like some people lack of sleep can disrupt your daily life, cause brain fog and health problems. I periodically will wake up in the night and struggle to fall back to sleep. I’ve figured out some great tips that I want to share with you to help with trouble with sleeping at night. It’s important to first determine the reasons why you might be having trouble sleeping and make the necessary adjustments to help yourself sleep through the night.
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Reasons to have trouble sleeping at night:
Also known as insomnia, the best way to explain it is, persistent problems falling asleep and staying asleep. It’s recommended by the CDC to get at least 7-8 hours of continuous sleep per night for adults 18 years+. For teens ages 13-18 years old its recommended to get 8-10 hours of sleep per night. For children ages 6-12 years old, it’s recommended to get 9-12 hours of sleep per night. And for infants and children up to age 5 years, it’s recommended to get 10-17 hours of sleep per night.
There are some major reasons to having trouble sleeping at night. I’m sharing 12 reasons here below:
- Depression-If you’re worried or depressed the negative stimulation could effect your sleep patterns
- Drinking alcohol-If you drink within 4 hours of bedtime, it can interrupt sleep during the night and cause extra trips to the bathroom
- Caffeine-Found in chocolate, coffee and some teas, caffeine blocks a brain chemical called adenosine that could help you sleep
- Eating too late-Eating within a few hours of bedtime can cause heartburn which makes it difficult to stay asleep
- Hunger-Going to bed hungry can make it difficult to fall asleep and stay asleep and also cause you to wake up extra early very hungry
- Room temperature not ideal-If the bedroom is too hot or too cold it’s likely you will have trouble falling asleep and staying asleep
- Medications-There are certain medications like steroids, antidepressants, beta blockers and cold remedies that can make it difficult to get good quality sleep
- Chronic Pain-Insufficient sleep has been linked to numerous health conditions such as diabetes, obesity and cardiovascular disease
- Sleep Apnea-This is a disorder in which a persons breathing repeatedly stops and starts while they are asleep and for severe cases requires medical attention
- Narcolepsy-This is a chronic sleep disorder that causes extreme daytime drowsiness and sudden attacks of sleep that requires medical attention
- Napping in the daytime-It seems common sense but some people haven’t realized that sleeping in the daytime could cause some problems getting a good nights sleep or falling asleep
- Growing older in age-As we age sleep patterns can change and aging people may wake up more in the night or earlier in the morning
=>>SLEEPING BETTER CAN HELP WITH A MORE PRODUCTIVE QUALITY OF LIFE<<=
=>>SLEEPING BETTER CAN HELP WITH IMPROVED CONCENTRATION AND ENERGY LEVELS<<=
Health problems due to lack of sleep:
It is critical that if you are not sleeping well that you take care of finding out how to improve your sleep. Lack of sleep can have many negative health effects that could result in disease. There are about 10 health problems that can result in physical or mental illness in people of any age. Please review the list below and see if you have any of these issues. Be sure to note that it could be due to lack of sleep.
- Heart Disease
- High Blood Pressure
- Heart Attack
- Memory Issues
- Weight Gain
- Ages Skin
- Mood Changes
- Weakened Immune System
What is CBT-i?
Cognitive Behavioral Therapy (CBT) is a natural therapy treatment for insomnia. It can help improve sleep in 75-80% of patients suffering from insomnia. CBT has been proven to be more effective than sleeping pills and has no significant side effects like sleeping pills do. CBT works to help change peoples attitudes, beliefs, thoughts and behaviors as a way of dealing with emotional problems. A therapist will recommend a course of treatment that might include between 5 to 20 sessions that last 30-60 minutes each. The therapist will work on breaking down barriers to improve thoughts, actions and physical feelings.
Tips to coping with trouble with sleeping at night:
Here are some suggestions to coping and helping to sleep better at night. I’ve practiced some of them and it helps me. Always consult a doctor if a condition lasts for longer than one week or is disrupting your quality of life.
- Wake at the same time each day-set an alarm and awake at the same time each day
- Get a dog for companionship-people that are single can benefit from having a dog to sleep with them each night
- Avoid electronics-limit tv, computer and cell phone usage 1 hour before bedtime so it doesn’t disrupt the ability to fall asleep
- Get regular exercise in the day-its recommended to get at least 150 minutes of exercise per week
- Sleep in a cool, dark, quiet space-Be sure the bedroom you sleep is an ideal comfort level
- Run a fan at night-I like running a calm quiet fan that provides a white noise to block outside noises from keeping me awake
- Play calming music-I like my SOUND AND SLEEP box that I can switch to different calming sound
- Drink caffeine free tea-I’m always searching for great caffeine free tea and I found some great selections at Art of Tea
- Try natural supplements like melatonin or Golden Mellow from yoursuper-Check out my article on Golden Mellow for how sleep can be improved with consuming Golden Mellow, click here.
There are solutions so there is no reason to suffer from trouble with sleeping at night. Try my tips above and see if any of them work. Please leave a comment with your results and what has worked. I would love to hear from you!
When you use the links on this page to make a purchase I may get a small commission and you may get a great bargain. It’s a win-win all around. Full disclosure. The information contained in this website is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor.