In order to understand how to sleep better at night, it is important to know the root of the problem. Did you know that you are earning sleep debt while you are awake? This means the pressure to fall asleep gradually builds up throughout the day. When you are unable to fall asleep, your body responds negatively to this sleep debt.
Causes for lack of ability to fall asleep
- Daily stress
- Too much caffeine
- Certain sleep disorders
If you commonly experience problems falling asleep at night, this could be due to insomnia. The Sleep Association recommends a combined treatment plan of CBD oil, melatonin, other herbal supplements such as tryptophan along with behavioral health therapy. It is important to speak to your doctor about your sleep issues if the problem persists longer than 4 weeks.
Here are a few suggestions to encourage a healthy sleep patterns.
- Reduce caffeine, especially in late afternoon and evenings. This includes soda, coffee, tea, and certain foods such as chocolate.
- Avoid drinking alcohol before bedtime. While alcohol may help you feel asleep at first, it can cause you to wake up several times a night.
- Avoid smoking cigarettes or any other stimulant prior to bedtime.
- Exercise regularly, preferably early in the day.
- Eat a small snack before bedtime such as peanut butter and crackers.
- Slow down your mind and avoid brainstorming in bed. Try setting a special time in the early evening to think about work or personal problems.
If you follow all these steps and still experience trouble sleeping, be sure to share this with your doctor.