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You find yourself feeling completely exhausted, and can’t wait to get to bed. And when you finally do, you find that you’re wide-awake and not matter what you do, you just can’t get to sleep… Does this sound familiar to you?
If this is happening to you every single night, and you can’t figure out why, then make sure you read this article in full to find out 7 most common reasons why you may be having difficulty falling asleep at night, along with some great tips on how to get some quality sleep time.
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1. Too Much Ambient Light In Your Room
Ideally, you should not leave any lights on in your bedroom at night (not even light emitted from a television or other electronic equipment).
If you expose your eyes to light in the middle of the night, then your brain can be fooled and think that it is time to get up. This causes the body to reduce the amount of melatonin it produces, which is a hormone created in the body’s pineal gland that makes you sleepy and reduces your body temperature.
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2. Your Stomach Rumbles
Don’t go to bed hungry as this will interfere with your sleep pattern, because if you are hungry, your body will wake you up to get more food.
To eliminate this problem and not gain any unwanted pounds, try having a bowl of oatmeal cereal with low-fat milk, or try eating some yogurt together with some granola just before going to bed.
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3. You Sleep In On Weekends
If you tug in late the previous evening and would like wake up later the following day, that’s fine. But make sure you do not sleep in for more than an hour beyond the time when you usually would have gotten up.
If you need to make up for lost sleep then take a short afternoon nap for no more than half an hour. Don’t take a nap longer than this though, as too much sleep in the day can result in you having experiencing difficulties in getting to sleep at night.
4. Your Bedroom Is Too Hot
To get good sleep you need your body and brain to cool down at night. Hence if your room is too hot, you will slow down your body’s natural cooling down process.
It’s a good idea to place a fan in your room as this will help keep you cool at night and also aid your sleep by producing a small amount of white noise to help you go to sleep.
That said, however, you should also not get too cold, as it will disrupt your sleep pattern as well.
5. Watching The Time
It can be very hard not to look at your clock at night, especially if you find yourself waking up suddenly in the middle of the night. However, you should try your best not to look at it.
The reason is because, by doing so, you are training the circadian rhythms of your body in the wrong way – If you look at the clock every single time you wake up in the middle of the night, then after a while, you’ll find yourself waking up at precisely the same time in the middle of the night!
One thing you can do is to turn your clock away from you before you tug in.
6. Too Much Caffeine
If you consume too much tea and coffee during the day then it can negatively affect your body when it comes to going to bed at night.
So always make sure that you avoid caffeine after 3pm. Additionally, it’s also a good idea not to have sugary energy drinks if you are on a night out with your friends.
7. Exercising Too Close To Bedtime
If you make the mistake of doing exercise within three hours of going to bed, it will result in your metabolism as well as heart rate to increase, which in turn cause you to be restless and frequently wake up during the night.
Always make sure that you try and take your exercise in the morning or early to late afternoon, but avoid doing any exercise after work. Making a small change like this will allow you to have a much better sleep when you tug into bed at night.
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