The Easiest Way to Sleep Better
Sleeping is one of the most natural things we do, but it doesn’t always come naturally. Roughly 60 million people in America suffer from insomnia, a sleep disorder that makes it harder to fall asleep or stay asleep. Even more, people experience occasional trouble sleeping.
From the day that we are born, our bodies understand the need for sleep. As babies, we cycle in and out of wakefulness as needed. Sleep helps our bodies grow and helps our minds process the new information we experience each day. As we get older, sleep gets more complicated, but it is still just as important as it was on Day One. Many factors contribute to difficulty sleeping, and there are many different treatments. Unfortunately, there is conflicting evidence about the best treatment to help you sleep, and some sleep aids have undesirable side effects.
Why can’t you sleep?
Before you can solve your sleep problems, you need to understand what’s causing them. Both physical and psychological causes can disrupt your sleep. Start by answering these questions to understand what’s causing your sleeplessness:
- Are you under a lot of stress?
- Are you depressed? Do you feel emotionally flat or hopeless?
- Do you struggle with chronic feelings of anxiety or worry?
- Have you recently gone through a traumatic experience?
- Are you taking any medications that might be affecting your sleep?
- Do you have any health problems that may be interfering with sleep?
- Is your sleep environment quiet and comfortable?
- Do you try to go to bed and get up around the same time every day?
If you are dealing with stress, depression, anxiety or trauma, you may need to seek the care of a mental health professional. Addressing these underlying issues is essential to improving your sleep.
Other factors like medications – both over the counter and prescription – and certain medical conditions can interfere with a good night’s rest. Discuss your sleeping habits with your doctor to help identify possible causes that are making you lose sleep.
Sometimes the little things can have a big effect, so don’t overlook your sleep environment. What is the temperature in your home overnight? Your body temperature decreases when sleeping, so it’s best to keep your room between 60-67 degrees Fahrenheit. Are surrounding lights or noises interfering with your sleep? What can you do to create the best sleep environment?
Follow these easy steps to sleep better:
After identifying the causes of your sleep troubles, and following your doctor’s advice if applicable, there are a few simple changes you can make to get a good night’s sleep.
- Get some sun! Your circadian rhythm works like your body’s own clock, letting your body know when its time to sleep and time to wake up. Circadian rhythms are influenced by exposure to sunlight or bright light, so get outside and soak up some rays whenever possible.
- Avoid caffeine in the afternoon and evening. This may seem obvious, but it’s not just coffee and soda you should avoid. Caffeine can be found in herbal teas and even chocolate, so pay attention to what your eating and drinking before bed.
- Optimize your sleep environment. Temperature, light, and sound can all affect sleep. Like we said above, keep your bedroom a cool and comfortable temperature. Blocking out light at night, especially blue light (like from phones, TV and computer screens) is just as important as bright light and sun exposure are during the day. Listen to soothing sounds like Wholetones® 2Sleep to create a consistent sleep soundtrack.
- Download the 21 Proven and Easy Tips to a Better Night’s Sleep for even more great ideas!
The good news is, we conducted our own clinical trial at the Center for Health and Human Performance, Jacksonville University. The results are exciting! Wholetones® 2Sleep is clinically-proven to help you fall asleep faster, stay asleep longer, and wake up refreshed!