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Most people when going to bed dream of falling asleep quickly. Someone succeeds, and someone has a number of problems that prevent them from getting a fast sleep. Moreover, there are some people who are more likely to experience trouble getting to sleep, such as the older population and menopausal women.
Fortunately, such problems with the difficulty to get to sleep faster can be one-time or temporary, as they can be caused by a number of stressors that have a negative effect on a person’s sleep. However, if you notice that you have been struggling with sleep problems for a long time, then you need to solve this as soon as possible, starting with setting up your environment, behavior and thinking.
According to statistics, ‘normal sleepers’ need 10 and 15 minutes to get to sleep, while ‘poor sleepers’ can spend the whole night with their eyes open, waiting for sleep. Moreover, according to the results of the Great British Sleep Survey, many people do not get fast sleep when they go to bed, as the feeling of sleepiness is replaced by a feeling of irritability and thoughts about the past and the future. Thus, you just put off your sleep.
Luckily, there are many effective techniques that can help you solve this problem easily and efficiently:
Bedroom
The fact is that room temperature has a huge impact on your sleep. Most modern houses with central heating are too warm at night. This causes drowsiness, but is not optimal for sleep. Therefore, reducing the room temperature in the house will give you the opportunity to improve your sleep. Keep your bedroom around 18 degrees Centigrade.
Lifestyle
Your daily habits also have an effect on the effectiveness and duration of your sleep. For example, if you like to consume food before bedtime, which contains stimulants such as caffeine, it will activate the central nervous system. Caffeine is directly related to all problems with sleep, it can lead to a longer time to fall asleep, reduce deep sleep and an overall reduction in total sleep time.
Moreover, if you like to smoke, then you should know that nicotine acts like caffeine, making it more difficult to get to sleep fast.
We also recommend avoiding computers, tablets and smartphones before bedtime. We know that these devices produce blue light that can inhibit and delay the production of melatonin, making it more difficult for you to get to sleep and stay asleep. In this case, try to keep these gadgets out of the bedroom and stop using them an hour before bed.
Treatment
If you have been struggling with sleep problems for a long time, many doctors recommend paying attention to sleeping pills, which will help you get sleep much faster. However, many studies have shown that most people prefer to solve their sleep problems without additional medication. All due to the fact that these sleeping pills have a temporary effect, and their effectiveness will disappear with prolonged use.
It is better to pay attention to Cognitive Behavioral Therapy (CBT), which is an effective long-term treatment for sleep problems. CBT trains people to use effective techniques that focus on mental (or cognitive) factors associated with insomnia and overcome negative emotions that prevent them from a healthy sleep. In addition, by following CBT, you will establish a healthy sleep pattern (go to bed and wake up at the same time each day).