Have you ever tossed and turned in bed but couldn't fall asleep? If you often have moments like this, you may need to find out the reason, and then resolve it. Since having a good sleep quality is essential to our health. This article is here to tell you some possible reasons and what to do if you can’t sleep at night. Now let’s get started.
Part 1. Why you can’t sleep at night?
- Personal reasons
If you have insomnia or depression, which may cause you can’t fall asleep at night, sometimes you may feel sleepy but unable to sleep.
- Sleep environment
Sometimes it is because of the change of your sleeping environment, including bedroom environment, bedding, pillow, or the impact of outdoor noise.
- Your lifestyle
Adults or middle-aged people may get troubled by some problems at work or at home, so that they suffer from insomnia.
- Psychological reasons
Excessive psychological pressure, such as the psychological burden of students because of the pressure of study, or the psychological burden of middle-aged people for the life or work.
- Other reasons
Some other reasons including excessive exercise, unhealthy diet before bed, drinking too much cocaine and alcoholic beverages may lead to sleeplessness at night.
Part 2. What to do if you can’t sleep at night?
Solution 1. Don't keep on lying in bed.
If you can't fall asleep and stay in bed or toss and turn, it can increase your anxiety and make you awake even more. Besides, if you're always awake in bed, you'll build a conditioned reflex that drives you crazy later: bed = awake. When the connection between bed and wakefulness becomes stronger, you may be awake as soon as you lie in bed.
Solution 2. Don't look at the watch.
Why you can’t see the time? The time may increase your anxiety. Just imagine, you set an alarm clock for tomorrow at 7 o'clock, you can't sleep at night and check the time: it's 2 o'clock in the morning. There are only 5 hours left to sleep, you are getting more and more anxious, which will make you awake even more. So, the secret to having a good night's sleep is: No matter what time of day you wake up at night, don't watch the time.
Solution 3. Relax your mind.
If you shouldn’t lie in the bed when you can’t fall asleep, you may ask what to do after getting up? There are many options, such as reading books, meditation, listening to soft music or white noise, and going to the balcony. The aim is to relax your mind, so remember not to do something too exciting, which will make it harder to fall asleep.
Solution 4. Other tips.
- Adjust the light of your bedroom
Try not to place luminous objects in the bedroom. If it is bright outside, you can block the light with thicker curtains. A darker environment can help you fall asleep.
- Avoid noise interference
Those who live on the side of the road can use thicker, sound-insulating curtains to isolate the noise; those who are sensitive to sound can use earplugs to help sleep if they cannot avoid noise.
- Comfortable bedding is also important
Choose loose and comfortable pajamas, pillows of the right height, soft and breathable comforters and mattresses that are moderately firm and soft, all of which can help us sleep better.
The bottom line
In general, by maintaining a healthy and regular lifestyle, keeping optimistic mood, exercising more during the day, and gradually fixing your sleep rhythm, the situation of lying in bed at night but unable to fall asleep will definitely decrease.