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Having trouble settling in? And have you been finding it hard to fall asleep for a while? Then this blog will help you! In this blog, we will briefly discuss what might be going on, how it leads to worse sleep, and what you can do yourself to get better sleep. So that you can wake up refreshed and feeling great.
In short
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Quick links to the topics:
What type of insomnia do I have?
What can I do myself for sleep problems?
How can I prevent sleep problems in the future?
How do I recognize the onset of sleep problems?
What can I do once I can't get rid of my problems?
How do sleep problems arise?
Sleep problems are also called Insomnia. The cause of sleep problems can be due to many reasons. The most common reason is due to a period of stress or emotional event such as the death of a loved one. It often starts with a few nights of less sleep which unfortunately expands into a vicious cycle. The tricky part is that the more often you sleep poorly or feel that this is the case, the more annoyed you can become. Which only makes the sleeping worse.
The more you get entangled in this, the problem can only worsen, so it is good to know where your insomnia comes from.
What type of insomnia do I have?
Insomnia can be both a physical and psychological problem. To find out which type you have, you can take a self-test, from which you can deduce what kind of problem it is.
What can I do myself for sleep problems?
First, it is important to know where the problem comes from, once this is clear, solutions can be looked at. Many sleep problems are caused by worries and situations from the past. From research it has been shown that talking about it can already help a lot in alleviating these concerns.
Our sleep advice
It is also important to know whether such habits maintain insomnia, then try to change your sleep pattern as well. It is also possible to look into good preparation so that you do everything to get a better night's sleep.
Applicable tips:
- Preparation is half the battle, and this is also true for sleep! Make sure you prepare for sleep if you're sleeping poorly. You can do this by exercising in the evening so your body is already somewhat exhausted.
- Do not eat any food 2 to 3 hours before sleeping, as this ensures that your digestion gets a rest during the night.
- Do not consume coffee, nicotine, or other substances in the evening.
- Avoid all electronic devices that emit blue light before bedtime. This will help you fall asleep better.
- Try doing a relaxing activity before going to bed such as: reading a book, warm bath, meditation, or an evening walk.
- Make sure your bedroom is only used as a bedroom and remove all work/relaxation related objects.
- Maintain a healthy sleep routine, so get up at fixed times and go to bed around a fixed time as well.
- Try not to take afternoon naps! This just masks the problem and does not improve it.
When applying these tips, really try to look at what you can easily implement yourself. It's not a problem to not put some tips into practice, but sleep will only improve if they are all used.
What if this doesn't work either?
It can also help to take medication, but we always advise against taking it without a clear referral from your general practitioner! Try to solve the problem yourself first and only seek help such as a doctor if it is really necessary.
How can I prevent sleep problems in the future?
As we have already covered in this article, insomnia is often caused by emotional circumstances or a lot of stress. You can prevent this by looking at where the problems originated when improving. For example, if you stop drinking coffee in the evening and this helps improve your sleep. Recognize this as a problem and avoid it in the future, if you have another sleepless night then ask yourself if you drank any caffeine in the evening? If the answer is yes, you know that you can look for the problem in that area.
Furthermore, you will always sleep in bursts, and there are nights when you sleep better and nights that will be less so. Keep hope and don't give up too quickly, everything takes time. Meditating can also help with sleep to find more peace and to shed the stress. Also, make sure to talk to people if you notice that you are a bit stressed.
How do I recognize the onset of sleep problems?
Sleep problems develop over time, meaning they do not occur overnight. However, you can see them coming and acknowledge them beforehand. Sleep problems have some recognizable signs:
- Having trouble falling asleep
- Often you are stressed for a long time and wake up tired
- Having trouble getting out of bed
- Lying awake in bed for a long time
- Afternoon naps in the afternoon
These are just a few points to recognize insomnia. If you recognize them, act as quickly as possible as this can ensure the problem is resolved the fastest.
What can I do once I can't get rid of my problems?
If you have tried everything and can't get rid of your sleepless nights, then seek help from a sleep coach or general practitioner. Sometimes medication can help with this problem, but we always recommend trying to solve it yourself and only seeking help when necessary.
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