We live in a pretty hectic world. And it’s crucial to restore the energy level during the night to be ready for all future endeavors. Though it will be completely impossible to have such an active lifestyle with poor sleep quality.
If you can’t sleep well during the night and have no idea what to do with it, this article is certainly for you.
Having a good night’s sleep defines your overall happiness, productivity, and physical health. Therefore, it has paramount importance for our lives.
Down below, you will find everything you need to know about sleep problems and the most effective tips that will help you with.
Learn how to get your healthy sleep better. Let’s get started!
H2: 11 Common Signs of Sleep Disorders
Check the signs out to know whether your sleep habits need improvement so you can get professional help. For example, you can try online therapy sessions to change your life for the better.
Here are the most common signs that indicate sleep disorders:
- Excessive daytime sleepiness and fatigue;
- It takes more than half an hour for you to fall asleep;
- You wake up regularly during the night and have troubles falling back to sleep;
- You feel tired and with no energy for regular daily activities;
- You have difficulty staying asleep;
- You feel easily irritated;
- It’s difficult for you to concentrate on tasks;
- You consume way too much caffeine;
- Chronic under-eye swelling and redness;
- Poor skin condition;
- You gain weight and crave more food and still feel hungry;
- You feel very stressed and emotionally depleted.
Keep in mind that these are red-flag signs to go and check with a healthcare professional. If you feel that a constant lack of sleep affects you negatively, talk to your doctor and therapist. Only a health professional can diagnose you with insomnia or any of the sleeping disorders and help you cope with the problem. So don’t wait to get a consultation.
16 Types of Sleep Disorders
Let’s take a closer look at what are the types of sleep disorders:
- Sleep apnea;
- Insomnia;
- Circadian rhythm sleep disorder;
- Excessive sleepiness;
- Nightmares;
- REM sleep behavior disorder;
- Hypersomnia;
- Narcolepsy;
- Parasomnias;
- Shift work disorder
- Restless leg syndrome;
- Rapid/non-rapid eye movement disorder;
- Bruxism;
- Non-24-hour sleep-wake disorder;
- Sleepwalking;
- Sleep paralysis.
Note that the causes and symptoms of sleep disorders vary.
What Can Cause Sleep Problems?
Now, it’s time to find out what causes sleep problems so you can understand better the root of the problem and sleep healthily.
Constant Stress and Anxiety
Anxiety and sleep problems are closely related. If your life is full of stress and you feel overwhelmed with negative emotions all the time, your nervous system will give up.
Having a lack of sleep is one of the main indicators you have to minimize your daily stress and have some good rest. Consider taking a vacation to get refreshed and try to avoid situations when you end up under a lot of emotional pressure.
Poor Sleep Habits
One of the main reasons people might have sleep problems is bad sleeping habits. You have to fix it as soon as possible if you:
- Watch TV or spend way too much time on social media
- Go to bed at different hours all the time
- Eat heavily before sleep.
Alcohol Before Bedtime
You must have noticed that a moderate amount of wine makes you quite sleepy. However, it’s worth noting that an excessive amount of alcohol can easily interrupt your night sleep. Alcohol can disrupt your body and sleep cycle. So don’t indulge yourself in drinks during the evening.
Late and Excessive Caffeine Intake
Excessive caffeine intake will do no good to your healthy sleep. If you love getting a cup of coffee late in the evening, don’t expect yourself to fall asleep fast. It may completely ruin your night’s rest.
Make everything possible to minimize late coffee consumption.
Not Ideal Room Temperature
Some people don’t set up the right temperature in a room. It may be too cold or too hot. It can negatively affect the quality of your sleep. The perfect temperature recommended is approximately 67-70 degrees Fahrenheit.
Excessive Exercising During the Evening Hours
It’s better to schedule all physical activities (especially cardio exercises) for the first half of the day. Exercising during the evening, you just activate your blood flow, brain, and body activity which will likely result in a sleepless night.
6 Self-Help Tips on How to Sleep Better
Let’s discover the most effective tips that can help you solve sleep problems and get your healthy sleep back.
Try Out Relaxation Techniques
These are:
- Breathing exercises
- Massage
- Aromatherapy
- Yoga
- Meditation
- Mindfulness
- Biofeedback, etc.
Feel free to choose the one that you like the most or give a try to each of them. It will certainly help you easily relax, get rid of disturbing thoughts, and get your peace of mind that will result in better night sleep. Once you’re relaxed, it will be easier to fall asleep. Doing breathing exercises will help you to learn how to breathe properly that will make you fall asleep faster.
Come Up with a Bedtime Routine
It’s important to go to bed at the same hours. If you have trouble falling asleep, come up with a routine that will prompt your body to sleep.
Let it be a bubble bath, aromatherapy, relaxing yoga, face massage, or whatever you want. Make sure to repeat it every day to make it a habit and fall asleep faster.
Make a Perfect Environment
Prepare your bedroom for quality sleep during the night. The first thing to do is to let some fresh air inside but make sure the temperature stays within 65-70 degrees Fahrenheit.
Make sure it’s completely dark and quiet in the room. Eliminate all sound distractions to fall asleep much faster.
Limit Alcohol and Caffeine Intake
Excessive consumption of caffeine and alcohol only worsens the situation. All you have to do is to cut off drinking coffee and any alcohol in the evening.
Reducing the intake of these substances will help you improve your sleep. It will also have a positive effect on your general physical and emotional health.
Avoid Blue Screen Light Before Bed
It’s proven that blue screen light has a negative effect on us and disrupts a healthy night’s sleep. Besides, it’s crucial to avoid doomscrolling practice. Therefore, you should put aside all your gadgets at least an hour before you go to bed.
As an alternative, you should read a book or practice relaxation techniques.
Get Professional Help
If you have tried all these tips and you still cannot sleep well during the night, consider getting help from a mental health professional. More and more people choose online therapy as it’s the most convenient way of having therapy sessions. You can have it no matter where you are, which is great for all people.
The Calmerry platform provides access to a wide range of skilled therapists. They have the experience to help you get back to a healthy, happy, and fulfilling life with a quality night’s sleep.
Online therapy will help you not just to address the emotional issues that cause sleep problems. You can share everything that’s bothering you, reduce the stress and anxiety levels, and get professional guidance and support to become a better version of yourself. You can overcome your emotional problems with them.
Summing It Up
Sleeping problems are common. Use the tips provided to improve the quality of your sleep. If you can’t sleep well at night or don’t know what causes sleep disorders, don’t hesitate to turn for help.
Online therapy is a well-working, affordable, and convenient way to get help in changing your sleep behaviors. Mental health professionals know how to support you in coping with sleep problems, help you have quality sleep during the night, and change your life for the better.
About Author:
Kate has a B.S. in Psychology and an M.A. in Clinical Psychology from Pepperdine University and has been working in healthcare since 2017. She mainly treated depression, anxiety, eating disorders, trauma, grief, identity, relationship, and adjustment issues. Her clinical experience is focused on individual and group counseling.
Follow Kate here: https://www.linkedin.com/in/kate-skurat-5348381b9/
