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Are you having trouble getting comfortable? And have you been struggling to fall asleep for a while? Then this blog is for you! In this blog, we'll quickly go over what might be going on, why your sleep might be getting worse, and what you can do yourself to get better sleep. So you can wake up feeling refreshed and awesome again.
In short
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Quick links to the topics:
What kind of insomnia do I have?
What can I do myself if I have sleep problems?
How can I prevent sleep problems in the future?
How do I spot the start of sleep problems?
What can I do if I can't get rid of my problems?
How do sleep problems start?
Sleep problems are also called Insomnia. There are lots of reasons why you might have trouble sleeping. The most common one is a period of stress or something emotional, like losing a loved one. It usually starts with a few nights of bad sleep, and then, annoyingly, it turns into a vicious cycle. The tricky part is, the more often you sleep badly or feel like you do, the more frustrated you get about it, which just makes your sleep even worse.
The more you get caught up in it, the worse the problem can get, so it's good to know where your insomnia is coming from.
What kind of insomnia do I have?
Insomnia can be a physical or a mental issue. To find out which one you have, you can take a self test. The result will help you figure out what kind of problem it is.
What can I do myself if I have sleep problems?
First, it's important to figure out where the problem is coming from. Once that's clear, you can look for solutions. A lot of sleep problems are caused by worries or things from the past. According to research it turns out that just talking about it can really help ease these worries.
Our sleep tips
It's also important to know if certain habits are keeping your insomnia going, so try changing up your sleep routine. You can also look at how you prepare for bed to make sure you're doing everything you can for a better night's sleep.
Useful tips:
- Being prepared is half the battle, and that's true for sleep too! If you're sleeping badly, make sure you prep for sleep. For example, you could work out in the evening so your body is already a bit tired.
- Stop eating two to three hours before you go to bed, so your digestive system can rest while you sleep.
- Don't drink coffee, use nicotine, or take other stimulants in the evening.
- Avoid all electronic devices that give off blue light before going to bed. This will help you fall asleep more easily.
- Try doing something relaxing before bed, like reading a book, taking a warm bath, meditating, or going for an evening walk.
- Only use your bedroom for sleeping and get rid of anything related to work or relaxing.
- Make sure you have a healthy sleep routine, so get up at the same time every day and try to go to bed around the same time too.
- Try not to take naps in the afternoon! That just hides the problem and doesn’t actually fix it.
When you try these tips, really look at what’s easy for you to do. It’s totally fine if you don’t use all the tips, but your sleep will only get better if you use them all.
What if that doesn’t work either?
Taking medication can help too, but we always recommend not doing this without a clear referral from your doctor! Try to solve the problem yourself first and only get help from a doctor if you really need it.
How can I prevent sleep problems in the future?
Like we mentioned earlier in this article, insomnia is often caused by emotional stuff or a lot of stress. You can prevent it by figuring out what caused your problems when things get better. For example, if you stop drinking coffee in the evening and that helps you sleep, recognize that as a problem and avoid it in the future. If you have another sleepless night, ask yourself if you had any caffeine in the evening. If the answer is yes, you know where to look for the problem.
You’ll always have nights where you sleep better and nights where it’s worse. Don’t lose hope and don’t give up too quickly, everything takes time. Meditating can also help you relax and shake off stress. And definitely talk to people if you notice you’re feeling stressed.
How do I spot the start of sleep problems?
Sleep problems develop over time, which means they don’t just show up overnight. But you can see them coming and recognize them in advance. Sleep problems have some warning signs:
- Having trouble falling asleep
- You’re often stressed for a long time and wake up feeling tired
- Having a hard time getting out of bed
- Lying awake in bed for a long time
- Napping in the afternoon
These are just a few signs to recognize insomnia. If you notice them, act as soon as possible, because that way you can solve the problem the fastest.
What can I do if I can't get rid of my problems?
Have you tried everything and still can't get rid of your sleepless nights? Then get help from a sleep coach or your doctor. Sometimes medication can help with this problem, but we always recommend trying to solve it yourself first and only seeking help if you really need it.
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