5 common reasons you can’t sleep
According to the Sleep Health Foundation, around one in three people have at least mild insomnia. The causes can vary from medical conditions such as anxiety through to bad sleeping habits.
If you’re finding it hard to get shut-eye most nights, try pin pointing the problem and remedying it with the solutions below.
1. You’re still digesting food
Acid reflux and general indigestion problems are enough to keep the sleepiest head turning on the pillow. Try settling your stomach before bed with a ginger tea and always sleep on your left side. Lying on your right side causes your lower oesophageal sphincter to relax and food to pass upwards.
2. Your brain won’t stop racing
It’s a dreaded cycle to be in. You can’t sleep because your mind won’t quiet down, and as the hours tick by, you become more and more agitated. This is where relaxation techniques really come in handy. Slow your breathing, visualise a place or scene that is calming to you, and imagine it in is much detail as you can. For example, if you are in a garden, what colour are the flowers? Is the grass wet? If all else fails, try taking all-natural vitamins for anxiety before bed.
3. You overslept the previous day
Did you treat yourself to a big sleep in, or an afternoon nap? Unfortunately, the first thing you have to do is get out of bed to tire yourself out. Read a book, tidy the living room or even do some light yoga.
4. There’s noise nearby
Are you suffering from noisy neighbours or a snoring spouse? If ear plugs are not working, then the best thing to do is embrace the sounds. Visualise yourself to be in a setting where you can transform these sounds into soothing ones, like rolling waves or a vibrant rainforest. Focus on all five of your senses to transport yourself here.
5. No reason, you just can’t sleep
Sometimes, our bodies have no good reason for not wanting any shut-eye. The key here is to trick it into sleeping. Choose a point on the ceiling and continue to stare at it, refusing to close your eyes. This is employing the use of “paradoxical intention”, a cognitive technique that involves engaging in your most feared behaviour. In the case of insomnia, it relieves performance anxiety that hinders falling asleep.
Do you have any handy tips for relaxation or visualisation exercises? Let us know in the comments below.
Related links:
Can music help us fall asleep?
How to stop your mind from racing in the middle of the night
The shocking effect a bad night’s sleep can have