From time to time, everybody experiences some difficulty sleeping. Yes, it can be frustrating, but as long as it’s not happening regularly, you’ve probably got nothing to worry about. However, suppose you’re the type of person who experiences trouble sleeping regularly.
In that case, you may very well be wondering what steps you can take to improve your sleep without necessarily making any drastic life changes in the process. Read on to explore some of the common causes of not sleeping and learn what steps you can take to get a better night of sleep.
Why Can’t I Sleep at Night?
Have you ever wondered why you can’t sleep at night? If so, then you’re certainly not alone. Many people suffer from constant difficulty when it comes to not only falling asleep but staying asleep. There are many different reasons why you may not be able to sleep at night.
Stress and anxiety are among the most common causes to consider. If you have a lot of things going on in your life that are stressing you out, then this could be to blame for your lack of sleep. If you’re stressed out, then you probably find your mind racing when you lie down each night to go to bed.
You may be planning out all the tasks you need to complete the next day or worrying about the future. Either way, stress and anxiety are often the most simple answers to “why I cant sleep.”
Often, those who suffer from a lot of stress and anxiety may also find that they can’t sleep and, overall, can’t function due to the high levels of stress in their lives.
Aside from stress and anxiety, however, many other things could be preventing you from getting a good night of sleep. For instance, physical health conditions can leave you lamenting,
“I cant sleep at night!” For example, if you suffer from back pain (or any other kind of chronic physical pain), going to sleep at night can seem like an impossible task because you have such a hard time getting comfortable enough to fall asleep.
Even when you do finally fall asleep, your pain may wake you up in the middle of the night, putting you in a situation when you’re tired but can’t sleep; nothing is worse than that!
Finally, many pregnant women also reach a point in their pregnancies where they can’t sleep. When you’re pregnant and can’t sleep, this is usually because the large size of the woman’s stomach makes it difficult to get comfortable.
This is especially common for women who prefer to sleep on their sides or their stomachs; unfortunately, pregnancy can make this very difficult or downright impossible, especially during the later stages of pregnancy.
Pitfalls of Not Being Able to Sleep
When you can’t sleep or when you can’t stay asleep, there’s no denying that this is an extremely uncomfortable situation to be in. You may find yourself frustrated when you find yourself complaining, “I cant go to sleep,” but what you may not be thinking about at the time is just how damaging a lack of sleep can be for your physical and mental health.
Generally, most adults should be getting at least eight hours of sleep each night to be energized and rested enough to take on the next day. However, if you’re not getting the amount of good sleep you need each night, then you’re likely waking up still tired.
As a result, you have a lot less energy throughout the day and may have difficulty getting through all of your tasks. As a result, you could become more stressed out and more unhappy, leading to even more trouble sleeping; as you can see, it’s a perpetual cycle.
Over time, when you don’t get enough sleep, your body can also suffer. You may find more likely to get sick because your immune system is weakened when you don’t get enough sleep. If you don’t sleep well (for example, you do a lot of tossing and turning at night), you may also wake up feeling physically sore and weak.
Finally, a lack of sleep is never good for your relationships, and the less Rest you get, the more likely you will be irritable and get into arguments–even with the people you love and care about the most. Therefore, getting enough good sleep each night is not only important for your physical well-being but your emotional stability and the strength of your relationships as well.
What to Do When You Can’t Sleep
Knowing what to do if you can’t sleep isn’t always easy because the proper treatment for the inability to sleep can vary greatly based on the cause. For example, if you can’t sleep because you’re pregnant, then you’re going to want to explore different treatment options than if you can’t sleep simply because you’re stressed.
Fortunately, no matter what your reason for being unable to sleep is, there are things you can try to enjoy a better night of sleep without having to make any drastic lifestyle changes in the process necessarily. Some of these methods can include:
- taking a melatonin supplement daily
- avoiding caffeine and sugary foods before bed
- exercising before bedtime
- meditating or trying breathing exercises
One of the best ways to enjoy a better night of sleep is to begin taking a melatonin supplement each night as you get ready to go to sleep. Melatonin can help the body fall asleep and stay asleep throughout the night. Plus, since it’s not a medication, there’s no risk of becoming dependent on it.
If you’re pregnant, speak with your doctor before you start taking this supplement; in most cases, your doctor will tell you that there’s nothing wrong with taking it while you’re pregnant, however.
Furthermore, if you tend to eat a late dinner or enjoy a cup of tea before you go to bed, then it might be time to stop. Drinking caffeinated tea or eating foods high in sugar before bed can give you too much energy to sleep soundly.
As a general rule, you shouldn’t eat anything in the three hours before bed; furthermore, if you’re drinking tea or coffee, go with something that doesn’t have caffeine. Specifically, peppermint tea can do wonders when it comes to helping you sleep.
Another option to consider to make it easier for you to sleep is exercising before you go to bed. Generally, it’s best to do this a couple of hours before you try to sleep. Not only is this good for your overall health, but it can help to wear your body out so that you’re more easily able to fall asleep (and stay asleep) each night.
If exercising before bed isn’t your thing, consider trying some simple meditation and breathing exercises to calm your mind down so that you’ll have an easier time falling asleep.
This is especially helpful for those who have trouble sleeping due to having too much stress or anxiety in their lives. There are all kinds of simple meditation and breathing exercises that will be sure to help you clear your mind and fall asleep more easily.
The above options are great for people who have trouble sleeping at night because of stress, but what about those experiencing physical pain or discomfort? In these situations, the best thing to do is to treat the pain or discomfort directly.
Unfortunately, if you’re pregnant, there’s not much that you can do to “treat” the discomfort until you go into labor. In the meantime, however, you may be able to enjoy a more restful night of sleep by purchasing a full-body pillow; many pregnant women swear by these and claim that they do wonders when it comes to making sleeping more comfortable.
A trip to the doctor is for those experiencing back pain or other physical pain preventing them from sleeping (if you haven’t been to the doctor for this already). From there, your doctor may be able to give you painkillers or find another way to alleviate the pain that’s keeping you from sleeping.
One option that your doctor may also want you to consider is replacing your mattress, especially if the one you’ve been sleeping on is older. A bed can make all the difference when it comes to your overall comfort each night. Consider a memory foam or combination of innerspring and memory foam mattress for the best results.
If you can’t necessarily afford to buy an entirely new mattress at this point in your life, the good news is that you can always purchase a new pillow top for your existing bed at just a fraction of the price; these pillow tops can make your mattress feel like new again, providing you with the support and comfort that you need for a restful night of sleep.
Entertaining Can’t Sleep Quotes.
Finally, the next time you find yourself unable to sleep, consider reading some quotes about insomnia for your entertainment. A few memorable and all-too-true quotes about being unable to sleep include:
- “The night is the hardest time to be alive and 4am knows all my secrets.” –Poppy Brite.
- “Why can I never go back to bed? Who’s is the voice ringing in my head? Where is the sense in these desperate dreams? Why should I wake when I’m half past dead?” –Emilie Autumn
- “O sleep, O gentle sleep, Nature’s soft nurse, how have I frightened thee, 1710. That thou no more will weigh my eyelids down, And steep my senses in forgetfulness?” – William Shakespeare
While these quotes may not be the most uplifting, they can at least remind you that you’re never alone in your plight to get a good night of sleep. Millions of people across the globe share the same problems as you do night after night. Hopefully, that will help you feel a little bit better about being unable to sleep on occasion.
Dealing with insomnia can be a big hassle, but the good news is that there are all kinds of ways to treat it. If you have tried everything mentioned in this article and still find that you’re having trouble when it comes to sleeping or staying asleep, then it might be in your best interest to see your doctor. As a last resort, there are some sleep medications that you may want to try to help you sleep better.