Trouble sleeping is a problem that affects everyone at one point or another. Sometimes the issues is just for a night or two because you're feeling anxious, or you're not sleeping in your bed, etc. Some times the issue is over a long period of time, or chronic. That can negatively affect your life in a major way.

If you can't sleep, there are a few tricks that you can try to help you get your z's. Continue reading to learn more about why you can't sleep and what you can do to improve your sleep.  

What's stopping you from sleeping

It may seem unclear what is preventing you from getting a good night's rest. However, there are a variety of issues that can stop you from sleeping. These include stress, anxiety, overthinking, mental health conditions, physical conditions, sleep disorders, medications, and environmental issues like an uncomfortable mattress. There are also other factors, like lifestyle factors that can interfere with sleep.

There are so many things in our lives that can interrupt our sleep. But, many people who struggle with sleep are able to improve. If you don't get enough sleep, the consequences can be severe.

Heart disease, weight gain, obesity, stroke, etc. are all potential consequences of not getting enough sleep. The body uses sleep as a time to recover from the day and relax. This includes decreases heart rate, reducing blood pressure, repairing muscles, and consolidating memories. Without sleep, your heart may beat faster for a prolonged period of time and your blood pressure may also stay high for a longer period of time. Eventually, this can put strain on the body and cause cardiovascular complications.

In addition to that, sleep deprivation encourages weight gain and insulin resistance. Type 2 Diabetes Mellitus is one of the most common diseases in America, along with obesity. Sleep deprivation increases cravings for high carbohydrate/sugary foods and decreases the desire to workout. Therefore, it's vital for your overall health to get a good night's rest.   

Six things to do when you can't sleep 

Exercise every day 

There is a positive relationship between sleeping and exercising. More exercising improves your sleep, and a better sleep improves your workouts. Regular physical activity and exercise is great for your overall health as well. Your workout doesn't even have to be very intense. All you need is 30 minutes of light aerobic exercise to see the benefits.

Moving your body throughout the day is key. If you have a sedentary job, it's even more vital to find ways of sneaking in extra calorie burning movements. This could mean taking the stairs, parking in the back, and performing body weight exercises intermittently. Find time in your day to dedicate to physical activity, especially if you are struggling with falling asleep. 

Reduce caffeine and the size of meals

Caffeine is designed to keep the body awake. Therefore, if you drink it too close to bedtime, or even in the late afternoon, you are going to have trouble falling asleep. Caffeine takes up to six hours to clear from the body. This means that your last caffeinated drink should be in the early afternoon if you don't want it to interfere with your sleep. 

The size of your meals should be smaller too. You should also make sure to try and eat at least two hours before bed. This gives your body enough time to try and move the food through your digestive tract before it's time to go to sleep. A digesting stomach is uncomfortable to go to sleep with. It's also important to not eat anything irritating before going to bed. So, avoid dairy, spicy foods, sugary foods that can lead to a crash in the middle of the night, fried and greasy foods, and anything else that irritates you. 

Limit bedtime distractions 

The brain is not designed to go from 100 to 0. This means that you cannot get straight into bed after working on something complex or dealing with something stimulating to your brain. Give yourself a buffer before getting into bed to wind down and relax your mind. If you had a very stressful day at work, do something that relaxes you before going to bed. If your mind is racing, you can try things like journaling to get them out of your mind before sleeping.

Put your phone away at least an hour before bed so you don't have the distraction of the blue screen or any of the stress that may come with emails, texts, phone calls, and any other interactions. Use that time to spend with yourself or your family.  

Do something to relax

Going to bed requires you to be in a calm mind with a calm body. The only way to achieve this is to do something that relaxes you. This differs from limiting distractions because that's putting things away while this is engaging in something that helps you chill out. That could be taking a bath, drinking a cup of tea, reading your favorite book, whatever it is that helps you feel at ease. Try to make a routine out of it and do it over and over each night. This triggers your brain to get ready for bed as it begins to recognize the pattern. 

Create the best sleeping environment 

Before going to bed, it's vital that you have the best sleeping environment. The basics of a sleep environment includes a clean, dark, quiet, and cool room. All of these are important because they reduce the excitement happening in your brain which is vital for a good night's rest.

If you live in a place that it's hard to achieve those, try adding fans, sleeping with blind folds or black out curtains, and using a white noise machine to drown out any distracting noises. It may also be part of your nighttime routine to clean your room before going to bed so it doesn't pile up.

It's also important to have comfortable clothing, sheets, bedding, and pillows. You. may not think much of it, but the clothes that you wear can determine how comfortable you are throughout the night. Light, breathable fabrics, like cotton, are great for sleeping. Heavy fabric, like wool, or silky fabrics can be a little less comfortable, and more irritating or heat trapping. Your bedding should also follow the same principles. Your mattress should be comfortable for your body and preferred sleeping position, as should your pillows. 

Have a positive attitude about sleep 

When you've had multiple nights without sleep, it's easy to start feeling defeated. However, this attitude can make it even more difficult to go to sleep. You spend the entire night upset and anxious about the following day, and then you spend the following day dreading the night. It's a vicious cycle that just perpetuates your inability to get a good night's rest. 

If you are trying to go to sleep, then each night needs to start as a blank slate. Approach each night with a goal of at least getting some rest. That may not come in the form of deep sleep, but at least relaxation in your bed. This can eventually lead to sleep, or at least help you recover a bit from the day. The more you work through your sleep issues, the better your sleep will become.

When to seek help 

If you've tried all of these tips above and are just banging your head because you still can't get a night of rest, you're not alone! Insomnia is very common and very frustrating. It's better to see a health professional sooner rather than later. The longer your sleep issues persist, the more problems there will be. Continue trying the tips above as you find a sleep doctor and prepare for the appointment. If at any point, you find something that helps you can always cancel your appointment, but it may be better to keep it just for some reinforcement. 

If you are struggling with sleep, then please click the orange button to take a free online sleep test and talk with one of our sleep health professionals. 

https://www.verywellhealth.com/trouble-sleeping-at-night-what-to-do-7151916