5 Common Reasons and Fixes to Help You Sleep

Not getting enough sleep can completely ruin a day. It can make you less productive, irritable and fuzzy brained. And, if you have to go to work or look after the kids, it’s not a nice feeling. Some people occasionally sleep badly, but a big portion of the world’s population regularly suffer from insomnia.

Maybe you’ve suffered from insomnia and can’t quite pinpoint why it is happening to you? There are many reasons why we occasionally can’t sleep and usually making a few tweaks to our routine will help. If you suffer from chronic insomnia, this could mean you need to make a few bigger lifestyle changes. Let’s take a look at 5 common reasons of insomnia and how you can fix each.

Your Room is Too Light

Melatonin is a naturally occurring hormone in our bodies. Our levels of melatonin rise in the evenings and fall in the morning. Our bodies can get confused of there is too much light in the evenings, maybe from a street light burning in through the window or from the glow of a computer screen. This can upset our melatonin production, affecting the sleep cycle.

• Fix; Make sure light is blocked from coming in through the window. Invest in quality blackout blinds or curtains. If this still doesn’t work, talk with your GP who may prescribe natural melatonin supplements.

Using a Smartphone and Computer Before Sleep

It can be hard to put the phone down, with all the exciting things going on in the internet world right? Our phones and computers give off a bright screen glow, which can upset our melatonin levels again. If our natural sleep cycle is affected, our brain may try to stay awake.

• Fix; Try to get yourself a bedtime schedule, turning off your computer and phone an hour before bed. Reading is a good way to tire the eyes out, which should help promote sleep and relax you. If you really have to use your computer, go to the settings on your computer and turn the screen onto night light mode which will dim the glow.

Drinking Too Much Alcohol Before Bed

While alcohol may make you feel drowsy, it can actually affect the quality of your sleep. Studies show it blocks REM sleep, which is the deepest type of sleep and you may wake up half way through the night. If you do actually sleep, you’ll probably wake up feeling groggy and unrested.

• Fix; The obvious answer is to not drink too much before bed. But if you do drink, keep it to 1-2 glasses and drink a good amount of water to keep you hydrated.

You’re Stressed and Thinking Too Much

Stress, anxiety and overthinking things can be a huge reason you can’t fall asleep. As soon as your head hits the pillow all your problems may seem to whirl around your head no matter how hard you try and ignore them. This can happen to everyone at some stage, but some people seem to worry more than others.

• Fix; Try doing a little meditation or mindfulness before you go to bed. This helps you to train your thoughts on something other than problems. Another option Is to take a relaxing herbal supplement like; chamomile, valerian root and ginkgo biloba.

Not Having a Healthy Daily Routine

Unhealthy routines can affect many areas of our lives including sleep. If you have a highly processed diet, do not exercise or you stay up late watching TV some days and want to sleep early the next, your body may start to fatigue.

• Fix; Start introducing exercise and fresh, unprocessed food into your daily routine. Try introducing a sleep routine, where you go to bed and get up at the same time. This will keep your internal body clock regular, allowing you to fall asleep and wake up more easily.