Struggling to catch all the Z’s you need? You’re not alone. Roughly 60 million Americans suffer from insomnia every year.
Sleepless nights can wreak havoc on your daily routine. We need sleep like we need food, and when we’re deprived of it, our brains miss out on a critical revitalization period. The results not only make us feel miserable, the most severe ones can be downright dangerous.
Some side effects of sleep deprivation include:
- Weight gain
- Loss of sex drive
- Poor cognitive function
- Mood swings
- Weakened immune system
- High blood pressure
- Increased risk for diabetes
- Poor balance & coordination
- Hallucinations
Yup, you read that last one right! Losing sleep can literally make you go crazy in extreme cases.
So what brings on these sleepless nights? Surprisingly, the most common causes of insomnia include simple triggers, such as mental stress, lack of exercise, even a stuffy nose.
Now the good news — insomnia does not have to be a life sentence. While it can be a stubborn condition to treat, there’s hope for the tossers and the turners if they’re willing to dig deep to find the root of the problem.
The Key: Start With the Cause, Not the Symptom
Insomnia doesn’t just happen; it’s a symptom of an underlying issue. It can require patience, but getting to the bottom of what’s setting off your sleeplessness is the key to treating your insomnia.
If you’re not quite sure what the culprit could be, start with the easiest and most obvious fixes, then work your way backwards.
Watch What You Put Into Your Body
For starters, caffeine, sugar, complex carbohydrates, and some medications can affect sleep patterns. Consider removing these foods from your diet, and consult your physician if you think a medication may be interrupting your sleep.
Use a food diary coupled with a sleep diary to identify patterns. For example, make note of how much caffeine and sugar you ate on a given day and then how well you slept that night. Try eliminating foods and drinks one at a time to see who the offender may be.
Additionally, it’s good to avoid eating right before bed so your stomach isn’t full when you lie down. (This can lead to reflux, and who needs that in addition to insomnia?) As a good rule of thumb, give your body at least 2 hours of time to digest before you hit the sack.
Beware of Screen Time
Screens emit blue light which literally inhibits the production of your natural melatonin (the hormone that our bodies use to regulate sleep and wakefulness). Try wearing blue light blocking glasses if you’re in front of a screen after the sun goes down, and don’t expose yourself to a screen at all for 2-3 hours before you plan to go to sleep. This includes TV and even cell phones. (Here’s looking at you, bedtime Facebook scrollers and nighttime Netflix bingers.)
Not sure what to do to wind down instead? Try listening to a podcast or audiobook, reading a regular ol’ paper book, taking a bath, knitting, journaling, or coloring.
Keep It Cool
There’s no doubt about it, hot temperatures make it hard to sleep. It’s always best to “air” on the side of caution when setting your thermostat for the night. Just keep a few extra blankets nearby in case you get chilly. If it’s summer, consider investing in a portable A/C unit for your bedroom if needed. To help keep cool, sleep in cotton clothes and sheets with a wool/down blanket on standby for cooler nights.
Get Naked
Not one to sleep in the nude? If you’re struggling to sleep, now may be the time to give it a shot. Sleeping naked helps you stay cooler, it’s better for your skin, and it can even help women with their sexual health. Clothes can also become an uncomfortable distraction if you’re tossing and turning at night.
Get Busy
If you needed another reason to shake the sheets before bed, here you go. Sleep is tied to hormone regulation (remember our friend, melatonin?). Sex triggers the release of happy hormones (yay, endorphins!), gets your blood moving (little bit of exercise to help you sleep harder), and climax relaxes you to the max so you’re ready for sleep.
Let It Go
Mental stress, one of the most common causes of insomnia, can certainly keep you up at night. Stresses ranging from financial problems to relationship issues are just a couple of the many things that can take up brain space and interrupt your sleep. There are a handful of ways you can combat this. First, use physical activity as an outlet for mental stress (which comes with the added benefits of healthy hormones and endorphin release). Second, try doing a brain dump before bed by meditating, journaling, or talking your issues and struggles out with a close friend.
Make Some (White) Noise
From floors creaking to your house settling and appliances kicking on, little noises can disturb your sleep and drive you crazy. Try using a steady droning tone to drown them out like a box fan, or make it even simpler by downloading this white noise app).
Get Some Help From House Plants
Sure, they make your bedroom cuter, but who knew house plants could actually help you sleep? Many varieties of house plants contain elements that can help you get the shut eye you need.
Lavender, for example, has aromatherapeutic properties that have been scientifically proven to reduce anxiety and relax your body, getting it ready for sleep.
Additionally, some house plants clean the air and produce lots of oxygen. More oxygen in the air means easier breathing, which in turn means better sleep. Aloe vera and Snake plants (also known as mother-in-law’s tongue) are big oxygen producers. You can find a full list of houseplants for better sleep here.
Diffuse Essential Oils
Aromatherapy is another great way to relieve anxiety, reduce stress, and relax yourself before bed. You can diffuse relaxing essential oils like lavender before and during sleep. Some oils, like spearmint and peppermint, can even help clear your nasal pathways so you can breathe easier while you’re sleeping. However, be cautious with amount of oil you’re diffusing, and check to make sure the oils you’re using are safe for pets and children if you have them.
Drink Bedtime Tea
There’s nothing more comforting than a cozy, warm cup of tea. Bedtime teas are a great way to wind down after a long day. Chamomile and lavender, which can be found in lots of sleepytime tea blends, have both been proven to relax and soothe. However, if you go this route, make sure you don’t drink too much tea too close to bedtime. Otherwise, you might find yourself waking up in the middle of the night for a bathroom trip!
Try Some Cherry Juice
Tangy and delicious, tart cherry juice packs more than just a burst of flavor. It stimulates your body’s natural production of its own melatonin. Tart cherry juice is not a supplement and can actually be found at most local grocery stores. Curious about how it works? Read more on tart cherry juice here.
Last Resort: Try a Sleep Aid
If you’ve tried all the lifestyle changes and the natural remedies, but you’re still not getting the sleep you need, a sleep aid may be a decent temporary solution. Just be aware that even natural melatonin can be habit forming. Talk to your doctor first, and plan to only use sleep aids as a temporary fix.
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