Sleep disruptions come in many forms, and people often experience them differently. You could have problems falling asleep, staying asleep, or waking up refreshed from quality sleep. Whichever it is, there is nothing more frustrating than trying to get through the day on insufficient sleep. You’re more likely to make mistakes, forget things, or be unable to concentrate on the task at hand.
Fortunately, having some sleep problems doesn’t mean that you need to start taking prescription medication. There are other factors to consider before you turn to sleep tablets.
Have you created an environment conducive to sleep?
It’s annoying watching that one person you know who can sleep sitting up in a brightly lit room dressed in their work clothes. If you’re having problems sleeping, start by accepting that you’re not that person. Instead, focus on your sleeping environment and what you can do to make it better.
The body’s circadian rhythm determines your sleep pattern, and it is triggered by darkness and light. You’re more inclined to want to sleep at night, but this is not always possible. The curtains in your bedroom should be heavy to block out any light from outside, even from the streetlights at night.
Your bed needs to be comfortable if you want to get a good night’s rest. A lumpy mattress and the wrong pillows can make sleeping very difficult. Make sure you’ve got the right ‘tools’ for the job by checking that your bed is a comfortable place to sleep. You also need to be comfortably dressed if you want to sleep well.
Most people find loose-fitting clothes, such as pajamas, ideal for sleeping. The ambient temperature in the room should be neither too hot nor too cold. Make sure there is a supply of fresh air into the bedroom, whether from an air conditioner or a slightly open window.
Are you relaxed when you go to bed?
If you’re wound up and feeling anxious, you’re unlikely to enjoy a good night’s sleep. A lot of anxiety is driven by stress, which is why stress management is essential. A lot of people are turning to cannabidiol (CBD) to help with their anxiety. Working hand-in-hand with the endocannabinoid system, it helps to regulate the levels of the stress hormones cortisol and adrenaline in the body.
There are many ways to take CBD oil products, including ingesting it or using it sublingually. However, many users report greater success when using the best oil vape pen with CBD cartridges. Check here to find out more on this topic.
What are you doing right before you go to bed?
Scientists have proven that too much screen time too close to bedtime is disruptive to your sleep pattern. You should put your devices to one side at least 90 minutes before you go to bed, including your cellphone, laptop, and tablet.
A successful night’s rest involves you clearing your mind of its thoughts, allowing you to fall asleep. What you see on your screen stimulates your mind, and you’ll find it hard to switch off and zone out. Your mind needs to go to sleep before your body can.
One of the best ways to clear your mind is meditation. You can download apps that guide you through sequences of meditation, allowing you to learn how to do it alone.
Do you monitor your sleep patterns?
By keeping a sleep diary, you can track patterns and insomnia triggers. Rate your night’s sleep on a scale of 1 to 5 and think about what might have contributed to a sleepless night. When you can recognize what causes you to struggle to sleep, you will know what to avoid.