Having a Hard Time Falling Asleep? Here’s What to Do
Having a hard time falling asleep once in a while is natural. But if you find yourself staring at the ceiling night after night, you’re going to need to switch some things up. A lack of sleep can affect more than just your energy levels. Start by identifying the reasons you’re not sleeping, and follow up with one or more of these classic insomnia-defeating methods.
What’s Coming Between You and a Good Night’s Sleep?
Modern conveniences can also create modern problems — especially when it comes to getting the eight hours of sleep most adults need. The blue light that emanates from smartphones, tablets, and televisions has been shown to interfere with sleep patterns. In addition, once you’re revved up by social media and the news of the day, it can be harder to turn off your racing thoughts.
Of course, there are also some old-school reasons you may be having a hard time falling asleep. Aches and pains associated with arthritis and injuries all interfere with adequate rest. Many people with this kind of pain either can’t fall asleep at all or wake because of pain.
What to Do
Chances are, you won’t find one “magic bullet” to cure insomnia. You may need to combine a few methods.
- Turn off the caffeine tap. To get the sleep-canceling effects of caffeine out of your system, you need to halt all caffeinated products after 2 p.m. or earlier. Don’t forget that it’s not just coffee and tea. Sodas, energy drinks, ice tea, and some medications may also be packed with caffeine. Read labels carefully and become more mindful about what you ingest.
- Put your gadgets to bed before putting yourself to bed. Ideally, all of your electronic gadgets — phone, tablet, laptop, and TV — will never cross the threshold into your bedroom. But if you can’t bring yourself to banish them from the bedroom, at least turn them off an hour before you want to fall asleep. This is also a good time to dim the lights slightly. Spend that last hour sipping chamomile tea or hot milk, while reading or meditating. This gradual “cool down” of your environment will calm your senses and anxious mind, allowing for better sleep.
- Practice progressive muscle relaxation. Start by contracting the muscles in your feet, and hold for about 10 seconds. Release slowly over the course of 20 seconds. Move on to calve muscles, thighs, butt, abs, chest, arms, neck and jaw. It doesn’t matter if you’re not hitting every muscle group or getting them exactly in order. This classic sleep aid works by enabling the sensation of slowly tiring yourself out — from the bottom up.
- Nip pain in the bud. Any number of strains, sprains, chronic headaches, and other conditions can keep you from settling into a comfortable position for sleep. Whether it’s a tension headache, rotator cuff injury, or a wrenched knee, ignoring the pain each day can come back to bite you at night. Consult a physical therapist for PT sessions, as well as tips for pre-bedtime stretching that will further ease the pain.
If muscle tension or past injuries are robbing you of much-needed sleep, physical therapy can help. Our team at STI rehab can help you cope with the joint pain, muscle aches and other problems that are the culprits behind why you are having a hard time falling asleep. Schedule an appointment today.
