If getting enough rest at night is a problem for you, you’re not alone. There are a number of factors related to today’s modern lifestyle that can contribute to poor sleep. Work issues, relationship troubles, family obligations, and health conditions are just some of the things that may disrupt your slumber. There are some ways you can address common disturbances. Here are eight tips to consider if you have trouble falling asleep.

1. Don’t Overthink It

While it may seem like an obvious piece of advice, focusing on the fact that you can’t sleep is only going to make the problem worse. Concentrating on a problem in this way can cause anxiety, worry, and stress. You’ll likely start to feel increasingly agitated as you ruminate on the issue. If you want to fall asleep fast, it’s essential to try not to overthink it.

2. Stay on Schedule

While you don’t want to overthink your sleep issues, some planning is necessary in order to obtain optimal sleep health. Decide what your ideal sleep schedule may be and stick to it. Adults will want to shoot for between seven and eight hours of sleep each night. Maintaining a consistent routine will train your body and mind to prepare for rest.

3. Consider What You Eat

Eating too much before bed can make you feel full and bloated. It can also lead to gastrointestinal issues like acid reflux or heartburn. These make it impossible to fall asleep well. You should also avoid caffeine, nicotine, and alcohol too late in the day, as these can stay in your system.

4. Adjust Your Environment

Where you sleep can have a great deal of impact on the quality of your rest. Take an assessment of your bedroom to determine what factors could be problematic. For instance, is your mattress comfortable? A lumpy or worn sleep foundation can definitely make falling asleep a challenge. 

You also want to take stock of external factors such as the temperature of your space, outside light interference, or noise pollution. A cool environment is ideal for restful slumber. Blackout drapes and a white noise machine can reduce the impact of light and sound.

5. Reduce Screen Time Before Bed

The blue light from electronic screens has been shown to disrupt your natural sleep rhythms. That’s why it’s crucial to reduce your use of such things as televisions, cell phones, computers, and tablets before bed. It’s best to disconnect an hour or two before your bedtime. Try taking a bath, reading a book, or listening to music. If this doesn’t sound like something you can do, there are blue light filter apps you can get that block out much of the problematic rays.

6. Change Your Daytime Activities

What you do during the day can significantly impact your sleep at night. It can be tempting to take a nap when you didn’t sleep well the night before, but this might not be the best course of action because it can interfere with your nightly slumber. Physical activity during the day is something that can actually promote restful sleep.

7. Manage Stress

While it may be easier said than done, taking steps to manage your worries and stress can go a long way toward improving your sleep. Activities that can help include meditation, yoga, breathing exercises, and other mindfulness techniques.

8. Consult Your Physician

If you suspect a medical issue could be contributing to your lack of sleep, it’s best to consult your physician or healthcare professional. There are all sorts of conditions that are prohibitive to getting a good night’s rest. 

Some possibilities can include symptoms associated with digestion, mental health, hormones, medication side effects, pain, and more. If you’re noticing pain in your jaw, neck, and face or you have frequent headaches, TMJ could be an underlying factor. Seeing a specialist for TMJ treatment in Raleigh, NC could help.

Bottom Line

It’s possible to gain control of your sleep issues and get a better night’s rest. Give these suggestions a try to see if they might work for you. As noted, if you continue to experience problems, check with your physician for advice and to determine whether underlying medical concerns could be contributing to your restless nights.