If you’re unable to fall asleep and start to toss and turn, turn on the light and reset. Get up and reset if you can’t fall asleep within 20 minutes Additionally, drinking too late into the night could contribute to waking up in the middle of the night to use the bathroom. Make sure you give your body time to digest.Īlcoholic beverages may also interfere with your sleep and wake you up once its effects stop working. Late night eating may contribute to difficulties in falling asleep. Even a short daily walk can help tire you out.Īvoid exercising right before bed, however, as that might keep your body too alert. Try to move your body each day with some form of exercise. Figure out if you should eliminate it altogether or cut it out after a certain hour each day. Avoid caffeine in the afternoons and eveningsĬaffeine may keep you up at night. Make sure the room gets dark enough to settle in peacefully and that it’s a comfortable temperature. Remove screens from your room like TVs, computers, and phones. Here are some ways to practice healthy sleep: Try to go to bed at the same time every nightįigure out your body’s ideal bedtime and create a schedule around it. Setting good sleep habits will help you fall asleep within the normal range of time. Your doctor may recommend certain medications for chronic insomnia. Treatments for insomnia may include creating and adhering to better sleep habits. Your doctor may suggest helpful nighttime strategies or recommend that you undergo a sleep test to determine the severity and cause of the insomnia. If you can’t fall asleep within a half hour of turning off your light for the night on a regular basis, talk to your doctor. Insomnia can occur randomly or because of other health conditions or medications you take. Sleep disorderĪnother reason you may not be able to fall asleep is because of an underlying sleep condition like insomnia. Make sure you’re aiming for 7 to 8 hours a night if you’re an adult, and avoid taking late afternoon naps. Getting too much sleep can make it difficult to fall asleep at night. Making sure your bedtime stays relatively consistent is also key to quality sleep and falling asleep within the normal range.
Sleep hygieneĪnother reason you may not be able to fall asleep after 10 or 20 minutes is because of a poor nighttime routine.
If you’re more of a night person, your natural bedtime may be later and you may sleep later in the morning than the early bird. Others may rev up in evening hours, becoming more productive as the evening passes. Some people prefer to go to bed earlier and wake up earlier. Your body has a natural biological, or circadian, rhythm.Ī biological rhythm is a 24-hour cycle that runs your body and indicates to you when it’s time to sleep, wake, and eat, among other signals. One reason you may not be able to fall asleep within the normal time frame is because you’re trying to go to bed too early or because of external factors like jet lag. There may be several reasons you can’t fall asleep at night, including: This isn’t a cause for concern if it occurs occasionally. On the other hand, you may fall asleep instantaneously if you’ve had a difficult night of sleep the previous night or a particularly exhausting day. Sometimes you may have difficulty turning your brain off because you’re worried about something or because of an unusual event in your life. You may find that it’s difficult to fall asleep once in a while - that’s perfectly normal. One study found that your sleep quality will decrease if it takes you longer than a half hour to fall asleep. If you fall asleep before or after the typical 10 or 20 minutes it generally takes, you may have an underlying sleep condition.
The time it takes you to fall asleep is known as sleep latency. Children and adolescents need about 10 hours of sleep, and babies, toddlers, and preschool-aged children need even more. Normal sleep for adults means that you fall asleep within 10 to 20 minutes and get about 7–8 hours a night. Trying to establish a normal sleep pattern is critical to everyday functioning. Healthy sleep is an essential part of life.
0 kommentar(er)
