How to Go to Sleep When Faced with Certain Problems22 Jun
Whether you’re stressed, in pain, or just can’t get comfortable, being too restless to fall asleep is a problem. If you don’t get the recommended 7-9 hours of sleep per night, the next entire day could be a wash. Let’s examine why you’re having trouble falling asleep, and what you can do to fix it.
Determining How to Go to Sleep When…
You Have too Much on Your Mind
Many of us fall into bed exhausted, but then our minds wander about problems encountered throughout the day. It’s important to remember that you can’t fix everything overnight, no matter how much you’d like to.
How to go to sleep when you’re stressed:
- Clear your head of worries by reading an uplifting book or listening to relaxing music.
- Avoid caffeine in the afternoon and evenings which can stimulate you even more and even cause you to wake up during the night.
- Before bed, drink a glass of milk which contains tryptophan, or cherry juice or chamomile tea, both proven to help you relax and make you sleepy.
You Don’t Practice Good Sleep Hygiene
According to The National Sleep Foundation, sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. Being restless is a major sign that your daytime routine needs to change.
Daytime practices that lead to better sleep at night:
- Limit daytime naps to 30 minutes, just long enough to improve mood and alertness. Anything more can cause trouble falling asleep at night.
- Exercise every day. Aim for 30 minutes of aerobic exercise to improve your ability to sleep well.
- Get exposure to natural light, so your body knows the difference between day and night.
You’re in Pain
If you suffer from arthritis, fibromyalgia or other painful joint conditions, you probably have trouble falling asleep. What’s interesting is that you must get enough sleep in order for your body to recover and regenerate healthy tissue that will make you feel better the next day.
Better Sleep Starts Here
How to go to sleep when you’re dealing with pain:
- Talk to your doctor about how your medications could be affecting your sleep. Some nonsteroidal anti-inflammatory drugs (NSAIDs), corticosteroids, and statins such as Lipitor can keep you awake at night.
- Keep a sleep diary. Record your bedtime habits for several weeks and include times you went to bed and woke up, midday naps, what you ate throughout the day, medications taken and what kind of exercises you did that day. For each date recorded, make a note of how you slept and how you felt when you woke up. This can help pinpoint whether certain foods are causing joints to flare up or if you should make other changes to your routine.
- Avoid alcohol before bed. While alcohol is good for dulling pain so you can get to sleep, it will disrupt your sleep cycle later in the night.
You Just Can’t Get Comfortable
No matter how well you practice sleep hygiene or how relaxed you are, if you can’t get comfortable enough to sleep in your bed, you’ll continue to be restless. Purchasing a new mattress could make a world of difference in the way you feel each morning.
How to choose a bed that will help you sleep better:
- Buy a bed based on your preferred sleep position. A firm mattress is best for stomach sleepers while a softer memory foam bed is great for side and back sleepers. You just want to be sure your mattress keeps your spine in neutral alignment in order to avoid waking up in pain.
- If being too hot is causing you to have trouble falling asleep, look for a mattress that has gel memory foam or latex in the top layer. These tend to draw heat away from the body.
- If your partner’s tossing and turning is keeping you awake, find a bed that promises to reduce motion transfer. Memory foam mattresses are great for this, as are hybrid mattresses with a layer of transitional foam that absorbs movement.
Our Sleep Natural™ Collection Can Help You Rest Better
When you’re ready to start sleeping, talk to a Mark’s Mattress Sleep Expert about our Sleep Natural™ collection comprised of cooling gel memory foams and natural latexes. With a Sleep Natural™ mattress, you will sleep cool with pressure relief and the proper support to align your spine – ultimately, everything you need to help you rest better. We invite you to find a location nearest you to learn more!