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Do You Have Trouble Falling Asleep? Let’s Fix That!
Like me, many people have trouble falling asleep. You toss and turn for hours on end, try to read a book, look at your phone, listen to a podcast, until you drift off into sleep. Only for the alarm to go off just three hours later. It can be a frustrating problem.
When you have trouble falling asleep, your sleeping hours are disturbed and reduced. This can leave you feeling tired, weak, grumpy and irritated.
I was pregnant with my little one in 2015 and I was suffering from panic attacks and anxiety.
On top of that, I had bronchitis.
For almost two weeks I was not sleeping for more than two to three hours a night. This is turn meant that my hubby wasn’t sleeping either. It was not pretty.
I felt like I was losing my mind, couldn’t think and always felt like I was on the verge of collapsing.
Feeling that way,having to go to work, concentrate, then worry about it all beginning again the next day landed me in the hospital three times.
The last time I was in the hospital, the ambulance had to pick me up from home.
I was scared not for myself, but for my baby, whom I was about to meet in a few months.
Becoming a parent really changes how you worry.
Anyway, long story short, I was given medication and an asthma pump. No antibiotics for bronchitis during pregnancy.
It was during this time that I reflected on what could have caused this sudden lack of sleep. Nothing had cause it. I had always gone to sleep late. Most nights I slept for only 5 hours at the most.
My body was exhausted and my hormones were out of whack.
I no longer wanted to have trouble falling asleep.
Today, I want to share with you another way to simplify your life by getting more sleep.
There are many things you can do to relax your body and mind which will improve your ability to fall asleep faster. I am no doctor, so these are just my ideas, suggestions and tips.
If you suffer from insomnia, please see a specialist.
Medical conditions or medications may cause you sleepless nights.
The most common reason for sleeplessness is anxiety and worry. Stress.
How can you fall asleep when your mind does not have the chance to relax?
My hubby and little one are both lucky.
Their heads hit the pillow and “poof”, they are out, off to dreamy dreamland. Like magic.
Things To Do If You Have Trouble Falling Asleep
1. Watch What You Eat
I know, I should not be preaching this because I am guilty of not following this rule. When I follow it though, it helps.
Have a light dinner. Heavy meals are difficult to digest will make you feel full and heavy and will add to the list of reasons you have trouble falling asleep.
On the other hand, don’t go to bed hungry. Starving yourself will keep you awake.
Light snacks, fruits, yoghurt are all good for you and will help you sleep better.
Nuts or seeds (especially pumpkin seeds), whole grain bread or crackers are also great bedtime snacks. Stay away from alcohol and caffeine.
2. Turn off the TV, Phone And Computer
Guilty again. I read the news every night in bed before falling asleep.
Our bedroom is completely dark and the only light in the room is the one emanating from my cell phone.
This is not good for you (or me) as this kind of stimulation tells your brain to be alert and awake. Not to wind down and try to sleep.
Watching TV, and looking on your phone or computer is counterproductive.
It is keeping you awake for longer.
Make sure your bedroom is a no-gadget-zone. Let your bedroom be what it was designed for. Sleep.
3. Keep Your Bedroom Cool
Do you find it harder to fall asleep in the summer? Your room might be too hot.
A lower room temperature lowers your body temperature and helps you fall asleep faster.
I like to pile on the blankets in a cooler room than to kick them off when it is way too hot.
The ideal temperature for your bedroom is 18 -20 degrees celsius. (65 Fahrenheit).
4. Invest In A Good Bed
This is a no-brainer. After all, you spend one-third of your life in bed, so why not invest in a good high-quality bed with a comfortable and supportive mattress.
I suggest a box spring bed. That’s just my preference and it’s worth the investment.
Another reason you may not be sleeping is due to your sleep positions. Learn more about health sleep positions in this great article from Health Ambition. Lots to learn!
5. The Sounds Of The Night
Try to eliminate as much noise as possible.
When trying to get a baby to sleep, many parents invest in products that produce white noise or soothing sounds to get their little ones to sleep.
Adults can and should use the same to try to fall asleep faster.
You might also want to try earplugs. I find them uncomfortable, but there are some good ones out there if you don’t mind them.
6. Aromatherapy Works Wonders
Aromatherapy has a calming effect and there are many different scents available that will help you to relax and prepare for a good night’s sleep.
Lavender is my personal favourite, but vanilla, sandalwood and marjoram are great too.
Do you know that lavender is the number one fragrance for inducing a deep sleep?
You can sprinkle a few drops of the oil on a handkerchief and put it under your pillow
If you have a diffuser, you can add a few drops of oil to water place it in the diffuser.
7. Turn Out The Lights
Darkness helps your brain process the fact that it’s time to sleep.
Keep your bedroom as dark as you can with the use of blinds or curtains that don’t allow light into the room.
I love this infographic from Positive Health Wellness.
Best Routine When You Have Trouble Falling Asleep
- Sleep and wake up at the same time every day.
- Drink hot chocolate or warm milk.
- Take a warm bath.
- Wear comfortable pyjamas.
- Find a comfortable sleep position.
Try these tips and suggestions to help you get a good night’s rest.
You may need to change some of your evening or bedtime routines, but it will help you in the long run.
Having and sticking to a regular routine will allow you to sleep faster and better.
You will feel well rested in the morning. Your mood will be happier and lighter.
How do you deal with falling asleep? Do you find it hard or easy?
Share with me in the comments section below.
These are some great tips, especially for someone like me that has troubles falling asleep. I think that I might try aromatherapy and I’ll surely try and eat lighter meals.
I’ve always had a little difficulty falling asleep, so I’m glad that you shared this! I really need to do better about turning off my phone and not eating right before bed!
These are things I have been working on lately. My insomnia is getting worse, so I’m seeking new methods to help. Great list of ideas for me to consider!
These are great tips! As a gal that’s suffered from sleep issues her whole life, I’m happy to try these tips.
Under normal circumstances, it’s definitely hard for me to sleep with the tv on, but it actually helps me fall asleep when I wake in the middle. I set the sleep timer, so it goes off at some point after I’ve fallen back asleep.
Great ideas. I have little trouble falling asleep, personally, but I also do many of the things on your list! So I guess they work. =)
Great tips .Specially the eating early and turning down lights ,sound and gadgets have helped me a lot too.Sleep quality is very important for productive day.Lovely and useful post
My husband used to have sleep problems initially. As you mentioned, we made some changes and now its much better. THese are some great tips. I think not having a heavy dinner at night and some physical exercise are a must.
I have no trouble falling asleep. As soon as my head hits the pillow, its dreamland for me. My husband and my mom are the ones I worry about because there are nights that they really do not get any sleep. That is not good because the body needs sleep to enable it to repair itself. I have tried most of these suggestions, except aromatherapy. I will get some lavender essential oils and use the diffuser or spray his pillow with it. Hopefully, this would help. Keeping my fingers crossed and thanks for this article.
Hi Jennifer, I highly recommend the lavender oil. It really and truly works wonders. Please let me know if it help ok?
My husband has crazy insomnia, so does his mother. In turn, one of our sons has it and he is only 8. Could not agree with you more- turn off the electronics, watch what you eat before bed, let your body wind down. Oh, and great point on keeping the room cool. That is a must for good sleep. Such great pointers you’ve shared!!
Oh Crystal, it is tough when an eight year-old suffers from insomnia. This is one for the doctors. Having trouble sleeping or staying asleep can be resolved with helpful tips like those I mentioned in the post, but full on insomnia will mean your so needs to see a doctor most likely. It seems to run in your husbands family. Please let me know if you find a solution that helps your little one. xoxox S.
These are tips my husband had tried before. There are some days they’re effective and other days when he’s still awake waiting for day. The most effective for him is taking tea with valerian root or chamomile or passion flower for relaxation and magnesium supplements for his muscles to calm down.
I’m so sorry you had that experience during your pregnancy. When I was pregnant with my kids, I remember being tired all of the time, no matter how many hours of sleep I got each night. I don’t ever think I’ve been more exhausted. That being said, on to your points about better sleep. A year or so, my husband and I bought a new foam mattress. I can’t even tell you how wonderful it’s been. When one of us gets up in the night, the other one can’t even tell. I couldn’t believe it. Now, if we could only get our 100+ lb golden retriever to stop laying diagonally .. all will be well with the world! xx
I suffer phases of not sleeping well, nothing makes you feel worse than lack of sleep does it. Some things I know I shouldn’t do (hi phone and tv!) but I never thought about temperature or a heavy meal before bed. Such great tips thank you.
These are great things that you need to do to help you get to sleep more quickly. For me having complete silence helps. I know some people need the white noise, but for me silence and dark works better. Sorry you had such a rough time while pregnant. That must have been hard.
Great points. While I’ve never experienced trouble falling to sleep. I could definitely use more discipline in my life I need to discipline myself to put the phone and laptop away but of course that is easier said than done!
I agree that turning out the lights makes a huge difference in sleeping patterns. I always make sure to have the fan on when I’m sleeping and it helps a ton. I really like the fact that I’m following the right steps in getting a good night’s sleep!
I’m usually a good sleeper, but that’s usually because when I go to be i’m SUPER tired and passing out is easy. But, I do have phases where sleeping is really difficult because i’m hella anxious and worried or I’m just too excited about things and can’t stop thinking about them! Thanks for your awesome tips.
These are all great tips especially the eating part. I should never preach that either because I too am guilty of not eating right most of the time. I’ve also started to keep my phone in another room because I always feel like if it’s close to me, I can just easily grab it and start going through it. Eventually it eats away at my time and before I know it, I’d spent an hour on my phone rather than asleep!
I have terrible trouble falling asleep at night. Lavender aromatherapy oils and switching off the television and smart phones is a really big help too.
I have suffered from insomnia in the past and had to try a lot of tricks to get over it. The thing that kept me awake the most was worry and leg cramps. The foods we eat do have a large impact on our sleep as well and once I included more magnesium the cramps went away and I was able to get a good night of rest, finally!
I have the worst sleep pattern ever. This was definitely a helpful list!
Great tips, Sheri! I try to stick to my sleep routine so normally don’t face any trouble falling asleep but some days when I do; taking a shower and reading a book help me. I would love to try Aromatherapy 🙂
I fell asleep about 9 pm yesterday, and I honestly can’t remember when was the last time I slept this good. Whenever I can’t sleep I’ll drink warm milk and it would fall in less then 30 minutes. I would to try aromatherapy, I find it really nice.
great points! I have been diagnosed with bipolar disorder which makes it hard to unwind and fall asleep, but a light meal, cool bedroom and turning off the phone and laptop really helps. Of course easier said than done but it’s worth a try!
Every now and then i have trouble falling asleep but never done any big changes in my daily routine in order to avoid insomnia if comes along. I just try not to sleep during the day so in the end, a few days later my problem disappears. Also, having a good and interesting book always help me. Thanks for sharing your tips Sheri!
These are great tips! I am currently pregnant and I cannot sleep if the room is too warm. I’ve recently started putting lavender essential oil in our humidifier and I love it!
Wonderful tips on curing insomnia. Getting involved in our busy life makes us less sleepy. But mind and body needs atleast 7 to 8 hours of sleep daily. Some of your advice like drinking warm milk at night, wearing comfortable cotton pyjamas and making room dark is what I follow always.
I really struggle to fall asleep some nights. It is so annoying. The best way I get to sleep is by turnign off my phone and having the window open to get some cool breeze. I think my biggest issue is my phone. Need to get better about shutting it off earlier.
These are very important tips. Thank you for sharing!
This is so important, a good sleep for a healthy mind and body. Luckily, I can sleep anytime anywhere since my college days. The most effective point for me is that I completely let my gadgets go some 20minutes before sleeping and simply try to meditate before my bed. It gives me a great sleep.
These are helpful pointers…I already do most of the things you have suggested but one thing I don’t quite do well is turning off my TV or phone…I dose off with them on and then switch off when I roll over
I used to be such a good sleeper, then I had twins hahaha. No real nights for years! Thank you for your tips, the list at the end is pretty usefull, I even noticed I was not doing anything from the list 🙂
This post came in the right time. Sometimes I find it so hard to fall alseep. It takes me hour or two to fall asleep. Those tips are amazing. I am trying to keep away my phone because it’s almost always in my hands.
Thanks for sharing this with us. It’s helpful.
I had insomia when i was in a Job then i left it and starting my own small business here then i joined gym and good diet offcourse, that’s how i get out of this insomia problem. Thanks for sharing this article, it might help lot of people for sure.
I am so guilty of not unplugging before I go to bed. It causes my mind to race all night and can be so stressful! These are great tips! – Amanda Kee
I have never been a great sleeper, so these tips and especially what I consume will come in handy and look at.
We always have a fan on at night to keep things cool and I am trying to get out of the habit of using technology an hour before I go to bed x
It usually takes me 1,5 hours to fall asleep. I’ve always been a light sleeper and I absolutely hate it! Been trying everything, but here was few things I haven’t tried yet so I’ll be trying them out for sure 🙂
As a teenager I always had trouble falling asleep mainly because of the mobile phone! Yes, at times, I was awake till 1 in the morning. You know, you don’t even know the time when you get involved in this kind of thing. And yes, I’ll try my level best to get rid of that. Thanks for the post!
Paying attention to your diet is so important on the quality of sleep. Sugar is one of the enemies of our health and our sleep pattern. Adopting a diet based on lean meat, fruits and vegetables will contribute to a better night’s sleep as well.
Those are all great suggestions on how to get a good night’s sleep. I need to invest in a new bed. I would love to buy one of the beds that you get in four star hotel rooms. They are always so comfortable!
This is super helpful! I have found that the nights that I’m working on blogging on my phone before bed I don’t sleep well. I started putting my phone away earlier and making sure my room is cold and it’s made a huge difference.
Have trouble sleeping quite often , cant wait to try put your tips!! Thanks for sharing
Fab tips! I’ve always had trouble sleeping even when I was a child. I think my problem is learning how to switch off my brain. I keep going through list of things I need to be doing. Sigh. The worse bit is, I think my daughter has inherited this trouble sleeping from me 🙁
Thanks for the tips. I had the same insomia experience when I was pregnant as well. It’s really hard. I like the lavander scent and that works for me too.
This is so helpful! I am super guilty of being on my phone for ages before I try and sleep, I might try and work on a one-hour ‘cool down’ time
I use to have trouble too while i was pregnant…i use to have warm milk before going to bed it helped a lot…great tips:)
These are great tips. I’m quite lucky that I fall asleep very easily – like head to pillow, out, easily – most of the time but my other half is up for hours struggling to get any shut eye. It’s crazy how many people struggle with sleep!
Thanks for sharing these Sheri! Not everyday but there are somedays when I find it particularly difficult to sleep, specially if I’m past my sleeping time. Aromatherapy and sleep music really helps me then. 🙂
I think my phone keeps me awake…. I switch off my laptop and decide its time for bed and then a quick check on my phone to see if i missed any important updates from my twitter and other social sites and before I know it, sun’s almost up…..
Thank you for sharing ! I used a few of those tips & since we have the AC on & some Lavender Essentiel Oil on pillow we sleep so much better 🙂
Oh boy! I have insomnia from time to time and when I was pregnant I could not sleep at all! I was trying literally everything! And NOTHING WORKED! No I know that this is a kind of a reaction on stress. So when I have a very emotional period in my life – I stop sleeping.
Thanks, I really needed your suggestions with trouble falling asleep! I am lucky if I can get 5 hrs a night! Insomnia I have n it’s awful. I do have a diffuser and will definitely be looking into trying different scents to hopefully get better sleep!
Hi, please try the diffuser and let me know how it works out. I really think it will help you. Also, try to make sure your room is as dark as possible.