4 Things That Are Ruining Your Sleep — And How to Get Rid of Them

how to fall asleep
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Staying up late is only good when you have something fun to do. It is a lot less fun when you are lying in bed watching the clock, wondering why you can’t sleep, and getting anxious. You may be wondering what the problem is, and why you can’t get to sleep, especially if you felt tired when you went to bed. Here are four things that are ruining your sleep – and how to get rid of them.

1. Not Winding Down Before Bedtime

tips for better sleep
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If you have had a stressful day, lots to do when you get home and no time to unwind before you go to bed then it is no wonder you are lying awake at night. Your brain needs time to process everything that has gone on during the day and expecting to be able to turn your mind off as you would a light switch is never going to work.

Try to start winding down about an hour before you go to bed. Doing something to relax such as having a warm bath, a milky drink, or meditating will clear your mind and promote a good night’s sleep.

2. Not Having a Regular Sleep Cycle

when you cant sleep
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Humans are creatures of habit, and our bodies like to have a regular bedtime and waking up time. You may think that you can make up for a lack of sleep during the week by having a lay-in at weekend, but it isn’t possible to ‘borrow’ sleep time like this and you will just end up feeling worse.

Create a regular sleeping and waking time, even at weekends and your body clock will feel better for it. You won’t be lying awake at night because your body doesn’t think it is time to sleep.

3. Room Temperature

how to fall asleep faster
credit: Dan Lefebvre

The temperature of your bedroom can play havoc with your sleep pattern. Being too hot or cold will stimulate your senses and prevent you from getting a good night’s rest. Your room should be kept at a cool temperature as this indicates to your body that it is time to sleep, as discussed in this Chilisleep Ooler review.

4. Stimulants Before Bedtime

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credit: Ketut Subiyanto

It makes sense that taking stimulants before you go to bed is going to keep you up. However, so many people still smoke cigarettes, drink alcohol, and sip coffee before bedtime and wonder why they can’t sleep. Caffeine and nicotine should be consumed at least four hours before you go to bed if you want to get to sleep. You might think that alcohol will help you to sleep, but it makes your sleep less restful, and you are more likely to wake up during the night and not get a deep sleep if you drink alcohol before you go to sleep.

If you are struggling to get to sleep at night or stay asleep in the small hours, follow these tips. You may be surprised by just how much difference these simple changes can make.