Having low quality or limited sleep is an issue that many people face around the world. There could be many factors as to why you’re struggling to sleep, whether that is the initial dozing off part or staying asleep throughout the night. Having a bad night’s sleep can affect the rest of your day or even week, giving you that ‘woke up on the wrong side of the bed’ feeling. Getting to the route of your restlessness is key in finding out how to battle it so let’s look at the main reasons that cause a struggle to sleep.
Why You’re Struggling To Sleep
A Poor Routine
Humans are naturally routine lovers. Our bodies and mind get used to how things work and notice when those routines are disturbed. From having a night time routine as a new born baby to the hustle of a 9-5, our sleep routine is constantly altered around our way of life. Not having a set routine can cause poor habits but there are many things that can help you get back into the swing of things.
- Set a sleep schedule
- Create your own personal bedtime routine
- Don’t work in your bedroom
- Avoid fatty foods in the evening
- Create a wind down time
Stress and anxiety is one of the most common culprits for poor sleep. If your mind is too busy, this will only keep you more awake. The issue here is there is also a clear link between lack of sleep and mental illness. Not getting enough hours can increase your anxiety even more, resulting in both a miserable day and evening. Sleep anxiety can also creep up if you’re sleeping somewhere you’re unfamiliar with such as hotels, holidays or other people’s houses.
What you’re eating and drinking before bed can have a real effect on your ability to get to sleep. Causing more frustration, you can easily find yourself tossing and turning for hours on end. Although most of us know not to have caffeine right before bed, consuming it a lot throughout the day can still have its effects. Limiting your caffeine intake or having a cut off point in the day is a good answer. Likewise, alcohol can also cause the same issues, making you feel drowsy one minute but regulate energy levels the next.
- Pain killers
- Ice cream
- Protein supplements or bars
Room Temperature And Comforts
It may seem simple, but your comfort levels may be the reason you’re either not drifting off or keep waking up. Being too hot or cold is something to tackle at the first hurdle, as your body temperature decreases as you fall asleep, getting that perfect balance to start with is key. It’s also important to remember, sleeping comfort is a personal thing. Whilst some people sleep in heavy weight pyjamas and a chunky duvet, others might prefer a single lightweight blanket. Making your bedroom personal to you will ensure you feel comfortable and secure throughout the night.
A Sleeping Disorder
If you’ve tried everything in your power to improve your sleeping and it’s starting to affect your day to day life, it might be time to speak to a professional. Disorders such as sleep apnea, insomnia and sleep deprivation can lead to many issues and it’s always best to get these sorted out through doctors or potential medication.
Ways To Better Your Sleep
Once you’ve found the route of your problem, it’s much easier to take those steps of improvement, remembering what works for some may not work for others. Here’s some common and simple steps to take to improve your sleep.
- Stick to a schedule with a wind down time 15 minutes before
- Create a calm and relaxing environment
- Limit your screen time
- Do calming activities such as reading before bed
- Take vitamins
- Limit daytime napping
- Write down your stresses and get them out in the open before attempting to sleep
- Get a good room temperature
- Have a comforting drink e.g. horlicks
A Better Sleep With Optml
Supplementation is a helping hand for functioning well from the inside out, working to promote a better night’s sleep and give you plenty of energy during the day.
Optml offers a two-step formula consisting of Rise to assist you during your daily life, along with Rest which promotes a positive night’s sleep.Packed with natural, botanical ingredients such as Vitamin C, chamomile flower, lavender flower and ashwagandha root extract, your body gets the support it needs in a simple form.
Try Optml today and discover the benefits of increased energy, a better mood and a blissful night’s sleep!