A good night’s sleep is everything. It gives your body a chance to recover and helps keep you healthy, but some folks have trouble sleeping for various reasons. Would you like to know how to get to sleep when you cant? Read on….your tips for sleep are coming up…..
1. Pitch Black Room
Sometimes, the reason people don’t sleep well is because the lights are on. People leave their lights on for various reasons. Some people do it because they don’t like sleeping without light. Other people might forget to turn the lights off.
Keeping your lights on is a big deal because the brain produces melatonin as the night falls, and this hormone helps you fall asleep. Any light can disrupt the production of melatonin, like the light from your TV or cell phone.
If you have strong streetlights around you, it’s best to install pitch-black curtains to help block out light, which should help you sleep better.
2. Painless Sleep
The reason you’re having trouble sleeping could be because you’re experiencing pain. A lot of folks deal with sleep-related pain like back pain because they’re sleeping on the wrong mattress.
If your bed is too soft or too hard, you could be causing back pain. Talk to a specialist to see if he or she could help you find the right mattress.
Back pain isn’t the only type of pain that could be keeping you up. Some folks deal with TMJ pain. If you are dealing with this type of pain, you’ll have to learn how to sleep with TMJ pain.
There are a few things you can do like training yourself to sleep on your back to reduce pressure on your jaw, or just talk to a TMJ treatment specialist to find a solution.
3. Cooler Night
The body produces more melatonin if it feels a slight chill at night. The reason you’re having trouble falling asleep and staying asleep could be because you’re keeping your room too cozy.
Now, no one is saying you need to freeze, but your room should be a few degrees under room temperature to help your brain produce as much melatonin as possible.
You’ll want to make sure your covers are breathable, so stick to natural fabrics like linen or silk. Synthetic fabrics make your body feel hot, and that could wake you up in the middle of the night.
You know how difficult it is to go back to sleep after waking up, so consider making this change and see if it works for you.
4. Sleeping Without Sound Pollution
The reason you could be having trouble sleeping could deal with the noises you experience at night. If your family or neighbors are loud at night when you’re trying to sleep, then you may have trouble falling asleep.
If you hear other types of noises outside like cars or helicopters, you’ll have trouble falling asleep.
Sound pollution is a big deal, but there are a few things you can do to try to fight this, like sleeping with earplugs, or purchasing a white noise machine.
Some folks use relaxing music or nature sounds instead of white noise, which could work for you, too. You can also add some noise-cancelling panels around your room to reduce noise pollution.
5. Slumber With a Scent
You may need an oil diffuser to sleep well. Yes, the right scent could help you fall asleep like lavender. You have to make sure you use natural lavender oil if you’re going to try this, but it can be quite effective.
The reason is that this scent seems to trigger relaxation in your mind.
This could help fight stress, and that’s a good thing because stress can keep you up. You shouldn’t rely on your lavender oil to reduce your stress though.
If you are dealing with too much stress, try to address that as much as possible. You can try meditation or yoga, or you can talk to a mental health professional to reduce your stress in addition to using this oil diffuser.
Hopefully, these suggestions help you find a solution for your troubling sleeping patterns, but you could talk to a sleep quality specialist to see if there’s something else you could be doing.
Taking care of this issue may be time-consuming, but you must do it. I hope you have enjoyed my 5 tips for sleep. I hope you get a peaceful sleep tonight.
You can find much more information on living a holistic lifestyle in these free magazines and on our YouTube channel.
Samantha Higgins is a professional writer with a passion for research, observation, and innovation. She is nurturing a growing family of twin boys in Portland, Oregon with her husband.
She loves kayaking and reading creative non-fiction. If you need help with tips for sleep and knowing how to sleep with TMJ pain consider consulting a professional at the TMJ & Sleep Therapy Centre at Raleigh-Durham.