Changes to your regular routine, along with added stress and anxiety may cause trouble sleeping. If difficult times have you tossing and turning all night, there are things you can do starting today that will help you rest easier. Having trouble sleeping? These practical tips and ideas can help!
Having Trouble Sleeping Lately?
The stress of this busy season is really taking a toll on my sleeping patterns. I’m struggling to fall asleep, sometimes laying in bed for hours before I can rest. And then it’s often a restless night, waking frequently to toss and turn. I just can’t sleep and it’s taking a toll on me, night after night. The sudden onset of insomnia was causing me to be even more moody and less productive during my waking hours.
I know I’m not the only one having trouble sleeping. If you’re experiencing occasional sleeplessness, these tips may help you get the restorative rest you need!
Eliminating stress probably isn’t completely possible. But there are reasonable ways to minimize anxiety and also deal with the stress in a positive way.
When you’re having trouble sleeping, sometimes that’s all you can think about! Sleep deprivation can create a cycle of concern that exacerbates the issue. Worrying about trying to go to sleep can result in more anxiety about falling asleep. There are ways to ease your stress including limiting what weighs on your shoulders.
- Stress may be caused by the outside factors that are out of your control. Instead of focusing on what you can’t do right now, look at what you are able to control.
- Reduce your time on social media if you know this increases your anxiety levels.
- Daily exercise isn’t just good for your body, it’s also a stress-reliever and can help you rest better at the end of the day.
- Talk with friends or your therapist if this helps you relieve some of your uneasiness.
- Get outside. Fresh air and sunshine may help boost daytime energy.
- Making a list of the things that calm you is important. You’ll have this list to rely on when you become overwhelmed.
Daytime Activities That Can Cause Nighttime Restlessness
Even the things you do during the day can cause sleep issues at night. If you’re having trouble sleeping, see if it might be as a result of one of these:
- What time are you waking up lately? If binge-watching TV sessions into the wee hours are resulting in late mornings, you might find that your usual internal alarm clock is out of whack. Try resetting your hours by waking up and heading to bed at regular times.
- If you’re sensitive to caffeine, this can definitely effect your sleep at night. It’s not just coffee, tea and soda. Caffeine is also present in treats like chocolate. Personally I know I’ve been indulging a little more than usual!
- Overeating at dinner can also prevent a good night’s rest. Keep a food/sleep log to see if what you’re eating is affecting your sleep.
Setting the Stage for Rest
If you’re having trouble sleeping, setting the right atmosphere can encourage rest. A cooler room temperature is usually best for sleep. Maybe you find yourself too hot and waking as you kick off the blanket? Wear lightweight pajamas, or switch to a cooler bed covering and have a bedside fan.
Ambient light in the bedroom really messes with my sleep. Keep the room completely dark by removing night lights and covering alarm clocks (or consider wearing a light blocking sleep mask).
I’ve started taking a melatonin sleep aid to help me get a good night’s sleep. ZzzQuil™ PURE Zzzs™ All Night has improved my sleep quality, since it gently releases melatonin up to 6 hours, the way your body releases does, to help you stay asleep all night.
ZzzQuil PURE Zzzs All Night helps you fall asleep naturally.* I take just one tablet nightly, about 30 minutes before I’m ready to go to sleep. It’s been key to helping me get the rest I need! And I don’t wake up groggy. I also appreciate that it’s drug free so I can take it every evening to help me sleep. You can purchase ZzzQuil PURE Zzzs All Night at your local Walmart, or click on the image below to add it directly to your Walmart .com shopping cart.
Unwinding at the End of the Day
When your hectic day is over, what are the key activities that help you relax? These ideas might help.
- Have a pjs routine? It might sound silly but your brain may be wired to associate pajamas with sleep. Change into pjs to signal your brain that it’s time ready for bed.
- We’ve all heard about how the lights of the television or cell phone can disrupt sleep. If you’re having trouble sleeping, consider not watching screens in the hour before bed.
- Journal your concerns, thoughts and worries. Getting your feelings and anxieties out on paper can help you release them off your mind.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.