Millions of people struggle with insomnia.
Not being able to fall or stay asleep at night is so frustrating – and that frustration can interrupt your sleep even more! Every night you go without adequate sleep leads to a day when you feel exhausted and foggy. That’s no way to live.
You want to feel energized every time you wake up.
Thankfully, you can. Though there are many causes of insomnia and sleep disturbances, some of them just require simple lifestyle adjustments.
The Exhaustion Epidemic – Why People Struggle with Sleep
First, let’s look at why you might be struggling to get a good night’s sleep. Knowing this is key to finding solutions to help you fall asleep fast.
Common Reasons Why People Don’t Sleep
According to SleepFoundation.org, anywhere from 10% to 60% of the population struggle with sleep. Some of the causes are serious, brought on by health conditions such as depression and sleep apnea. Some of the most common reasons people can’t sleep include:
- Anxiety (general anxiety or an anxiety disorder)
- Bipolar disorder
- Health issues that lead to frequent bathroom trips (like an enlarged prostate)
- Chronic pain
- Restless leg syndrome
- Heart disease
- Lung disease
- Feeling uncomfortable
- Not having a good sleep-wake routine
- Poor sleep habits
Ready to Feel Energized in the Morning? 5 Tips for Better Sleep
To get started on the path to better sleep, implement the following five steps. They can help you fall asleep fast and wake up feeling energized.
1. The Importance of Comfy Sleeping Clothes
Who knew your sleeping clothes could be a contributing cause of your lack of sleep? It’s true, though. Anything that makes you uncomfortable while you’re trying to sleep can interrupt your sleep cycle.
Clothes that are itchy, rough, or leave you too hot or too cold can impact sleep. Highly sensitive people (HSP) are especially at risk of losing sleep because of uncomfortable clothing. Their nervous system is more sensitive than others, so their body has a more profound reaction to:
- Loud noises
- Strong smells
- Uncomfortable clothing
- Bright lights
A lack of sleep can make these reactions even more pronounced.
Finding clothes that can improve your sleep is vital to your physical and emotional health, whether you’re an HSP or not. That’s why finding solutions – as simple as they may seem – is so important.
Regarding comfy sleeping clothes, your clothing choices should change to meet the demands of the seasons. However, some tips to remember when it comes to sleeping clothes:
- Don’t wear your bra to bed – it’s not good for your bra and it’s totally uncomfortable for you.
- Stick to cotton – it’s a natural fiber that’s soft, lightweight, and allows your skin to breathe.
- Wear loose-fit clothing – you may have to experiment with this as loose, bunched up clothing can be uncomfortable, too.
- Wear socks – this is subjective because some people are more hot-blooded than others but, in some cases, socks can help you relax so you can fall asleep easier.
2. The Best Room Temp for Sleep
If the temperature in your bedroom is too high or too low, it can adversely impact your sleep. Normal room temperature throughout the day is between 68- and 76-degrees Fahrenheit.
When preparing for sleep, your body will reduce its temperature. Therefore, it’s best to change the thermostat to allow for this adjustment and help you fall asleep fast.
Typically, the sweet spot for sleep is 65-degrees Fahrenheit (65-degrees Fahrenheit to Celsius is 18-degrees).
3. A Cozy Bed Is a Must
Another key factor in getting a good night’s sleep is what you’re sleeping on. A lumpy mattress, itchy covers, and a hard-as-a-rock pillow won’t just lead to a poor night’s sleep – they’ll leave you needing an appointment with your chiropractor.
To avoid pain and lack of sleep, it’s essential to purchase the right sleep products. View your purchases as an investment in your health. A healthy option to consider is organic bedding.
- Cotton Bed: Made of non-toxic materials, a cotton bed from White Lotus Home is comfortable and safe. It will help you sleep better and stay healthy.
- 100% Cotton Pillows: Just as you need sleep clothes made to breathe, you need a pillow that does the same. A pillow made of synthetic materials can trap heat, leading to nighttime discomfort. Conversely, an organic pillow will keep you cool and comfy.
4. Find Comfortable Sleeping Positions for Couples
Sleeping with another person can be disruptive to your sleep (and theirs!) if you’re not sleeping in the right position. Researchers have found some of the most comfortable sleeping positions for couples, including:
- The loose spoon (ideal if it’s hot)
- Back to back and touching (back kissing)
- Back to back and not touching (liberty lovers)
Healthline.com published an article in 2019 with 19 different sleep positions. Give them a try and see if they help.
Another perk of investing in an organic latex mattress from White Lotus Home is that you can get the biggest bed in the world so that you and your partner can have enough space to sleep in whatever position is best.
5. Establish a Positive, Relaxing Evening Routine
Before you even slip onto your comfy mattress each night, you should spend time in a relaxing evening routine. A good routine will not only relax you, but it will keep you in a positive, stress-free state of mind.
Some nighttime routine ideas:
- Don’t look at your phone, TV, tablet, or other electronic devices at least an hour before bed
- Establish a meditation before sleep practice
- Try some journaling
- Listen to some low-key music
- Read a book (if it’s not too intense)
- Try before bed yoga in relaxed poses
- Take a short bath or shower
- Diffuse some essential oils that encourage sleep (like lavender)
What to Do If You Still Can’t Sleep or Wake up Exhausted
Put these tips into practice and see if they work for you. Hopefully, the solution to your insomnia is a simple one.
However, if you’ve given yourself sufficient time to test these solutions out and you still can’t sleep, contact your doctor right away for some diagnostic testing. Lack of sleep can be a sign that you have a serious health condition. Your body is always sending you signals, especially when something needs to be addressed.
Take your insomnia seriously. Not only can your doctor find ways to help you fall asleep fast and wake up feeling energized – they could save your life.