After counting sheep and thinking about your day, the common question is bound to pop up in your head: "Why can't I sleep?" Yet, with the range of factors that can affect your sleep, it can seem impossible to get a straightforward answer.
Follow along for some simple ways to improve the sleep you receive each night. It's possible to reclaim your ability to get to sleep without too many problems!
What Are You Consuming?
There could be some simple biological reasons why you can't get to sleep at night. Here are some common mistakes:
- Caffeine: Processed through the liver, caffeine has a half-life of about 5 hours according to the WebMD website. This means that at 10 hours, there is still a quarter left in your system. While it is unlikely to bother your sleep if you drink coffee in the morning, caffeine intake later in the day can have a pronounced effect on getting to sleep.
- Alcohol: Interfering with REM, alcohol is an easy way to interfere with sleep. Feeling sleepy is only a short-term effect.
- Protein and Spicy Foods: Protein requires a lot of energy to digest, and spicy foods can lead to heightened body temperatures and indigestion. Try a light carbohydrate snack, but stay away from these areas - as well as big meals in general close to bedtime.
- Smoking: Cigarettes and cigars can easily affect sleep. Nicotine is a stimulant, and studies have demonstrated reduced sleep quality, less deep sleep, and longer time required to fall asleep.
What's In Your Sleeping Environment?
Have you ever been uncomfortable sleeping at someone else's house or during a vacation? Your body needs time to adjust to its sleeping environment. For many people, the "Why can't I sleep?" question is met with a simple answer - you've gotten used to your (bad) sleeping environment!
- The Clock: No, there's nothing wrong with having a clock in your bedroom. Clockwatching, however, can engrain certain habits into your sleep. Turn the face away from you and resist looking at what time it is when you wake up in the middle of the night. This can entrain 24-hour rhythms, causing you to wake up at 2 AM each morning.
- Televisions and Smartphones: These devices, along with other artificial forms of light, produce blue light which undermines melatonin production. Clinically proven to interfere with going to sleep and your sleep quality, it is wise to stay away from them before bed. Trade them for a book instead, and leave them out of the bedroom.
- Any and All Disruptions: Eliminate clutter, phones, things related to work, and anything that can serve as a disruption. These types of things can help you learn how to sleep better - as there are tons of tips that can improve the way you sleep!
The Best Thing You Can Do For a Great Night's Sleep
In order to sleep well each and every night, there has to be consistency. Many people who battle with a good night's sleep don't have consistency. They may stay up late and watch TV one night, only to anxiously go to sleep the next night on time - and then wonder why they couldn't go to sleep.
The body simply can't operate like that, and anxiety around not going to sleep can make things even worse. Rather, the body needs consistency. This means that you should go to bed and wake up at the same times each day!
Perhaps most important for getting a good night's sleep is your bedtime routine. An hour before going to bed, eliminate distractions and engage in activities that tell your body it's time for bed. This can include getting ready for bed (brushing teeth, getting things ready for the morning), taking a warm bath, and reading a book, for instance.
This routine can be a crucial part of preparing your mind and body for bed. It could be the difference between a healthy and unhealthy sleep life!