Fixing our sleeping schedule may not be our New Year’s resolution, but it definitely is our Monday resolution. After all, we are not strangers to the fact that waking up a little earlier cannot only help fix our schedules but our life. It’s the key ingredient towards making our present and future healthier than ever.
So, whether your goal is to exercise in the morning or avoid that everyday morning rush, you may decide to wake up earlier. But waking up earlier also requires you to sleep on time.
Sadly, this is where the trouble begins. Nights go by and we spend them all twisting and turning, trying to sleep. It almost feels like an eternity till we fall asleep. Been there, done that? Well, if it’s some kind of consolation, most of us are in the same boat.
So, if you are here, it is probably to find the solution. If not the solution, then the causes that can lead you to the fix.
Let’s get started, shall we?
You probably had coffee
Are you an I-have-to-have-coffee person? If yes, it is probably why you are finding it difficult to fall asleep. We may not be strangers to the fact that drinking coffee even a few hours before bedtime can keep you awake. But if you overdo the consumption during the day, you may still experience difficulty sleeping. Coffee isn’t for everybody, so try to cut coffee for a day and see if you have a good night’s sleep.
You may have had green tea before bed
There is no denying that green tea comes packed with good health benefits. But the one downside is that it may affect your sleep. Most green tea brands have caffeine in them. Overconsumption or consuming it right before bedtime can affect your sleep for the worse. Listen to your body and consume the quantity that works for you.
You engaged in a physical activity right before bedtime
There are no two ways about it that exercising can help you sleep better. But exercising, or engaging in brisk walking right before your bedtime can make it difficult for you to fall asleep. This is because your heart rate is higher and your brain is alert even an hour after exercising. Consider increasing the gap to 90-120 minutes. Aim to exercise at least 90 mins before bedtime.
You didn’t eat enough
Are you on a diet? Or are you strictly limiting carbs? If yes, you may experience sleep troubles. Not eating enough can cause a drop in blood sugar. Consequently, you may take longer to sleep or have sleep disturbances during the night. Not eating enough food can make you wake up as your body attempts to get the calories and nutrients it needs.
So, ensure you eat plenty to have that good night’s sleep you have been craving. While you are at it, refrain from eating too close to bedtime. As your digestive system stays alert, you may take longer to sleep.
You are overthinking
Overthinking is not our friend. Sadly, most of us suffer from this problem. Overthinking can put your mind on alert, making it difficult to fall asleep.
It may be the easiest thing to say but try not to overthink. Instead, deviate your mind by picturing a calming scenery that can help you fall asleep faster.
You had alcohol
While alcohol can make some sleep like a baby, it can make others a night owl. This is probably because your body continues to metabolise alcohol while you sleep, affecting your sleep quality.
You’re scrolling on the phone during bedtime
You may have heard that you must not use gadgets before going to bed. So, if you are finding it difficult to sleep, your gadgets are to be blamed. As these gadgets emit blue light, your body begins to think it needs to stay alert. Hence, it throws off your natural sleep and wake cycles.
You may be taking some medications
Certain medications have an adverse effect on sleep. These can be asthma medications, anti-depressants, heart medications, steroids, oral contraceptives, anti-seizure medications, thyroid etc.
Correcting your sleeping schedule takes patience. So, hang in there
Even if you are trying to sleep on time, you may find it difficult to fall asleep. But remember, even fixing your sleeping schedule takes time. Your body’s sleep cycles can take a while to adjust. So hang in there. Be patient.