Have you ever had one of those nights where you just can’t fall asleep, no matter how tired you are? Or, what about when the quality of your sleep is so poor, it feels like you never even shut your eyes? Well, there’s help. Here are a few simple fixes for the three most common sleep problems, from CNN.
• The first sleep problem: night waking. This is when you fall asleep normally but a few hours later you’re wide awake. There are a couple of solutions here. First, look into Cognitive Behavioral Therapy to learn some relaxation techniques. You can find a Behavioral Therapist at NACBT.org. The easiest fix is just taking that alarm clock with the bright red numbers off your nightstand. Even a small amount of brightness is strong enough to enter your retina when your eyes are closed, and that sends a signal to your brain that upsets your internal clock and tells you it’s time to be awake. An eight-week study in Finland found that sleep quality improved after just six days without an illuminated alarm clock.
• Next sleep problem is getting up too early. This is when you wake up at four in the morning and are exhausted by dinner time. It can be a vicious cycle, but breaking it is simple. Decide on a morning wake up time, then count backwards eight hours to get your bedtime. Then stick to those times like glue, even on weekends! Getting your body on a regular sleep schedule will increase your energy and make you feel more alert!
• Third common sleep problem: constant worrying. You feel like you just can’t turn your brain off. Stress and insomnia are related, and scientists believe that, in insomniacs, the area of the brain that controls stress is more active at night. So, you need to calm your brain down. Try distracting yourself by concentrating on your breathing, as you do this, your mind calms and you fall asleep.
… If you’re having trouble sleeping on a regular basis, you might have a serious sleep disorder like sleep apnea. So, contact your doctor and describe your symptoms. Know that you’re not alone. According to the National Sleep Foundation about 30 million people are suffering with you!