Trouble Falling Asleep: Great Tips If You Can’t Fall Asleep

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Hardly anyone likes it when you turn from one side to the other at night and just can’t get to rest.

The reasons can be very diverse, as the causes of insomnia are also different.

If you also suffer from sleep disorders, the following tips may be very interesting for you.

The most important facts in brief

  • Problems falling asleep can have many causes that prevent you from sleeping even though you are tired
  • If you can’t find a reason why you can’t fall asleep, then you should see a doctor, because then it might be due to an illness
  • Changing your sleeping environment, your habits and learning rituals can help you fall asleep

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What does it mean not to be able to sleep?

Surely you have experienced this before: You are infinitely tired and just want to sleep, and yet it does not work as usual. This can have many different reasons.

Possible reasons for problems falling asleep and sleeping through the night:

  • states of mental stress which are not of an ordinary nature
  • anticipation of an impending event
  • physical and mental diseases
  • unfavourable and unhealthy living conditions and habits
  • Sleeping environment including the bed equipment, which is not optimally designed
  • drugs taken due to diseases and their side effects
  • movement disorders, such as Restless Legs Syndrome
  • snoring or breathing stops, such as sleep apnea
  • total fatigue may not let you fall asleep as easily as you might think

While most causes are likely to cause temporary insomnia, others can become a real problem again.

After all, it is precisely those sleep problems that arise as a result of protracted illness that you often cannot simply switch off.

For others, you can make sure that you can find a healthy and restful sleep with just a few simple steps.

Backgrounds: What you should know about sleep problems

If you would like to know more about the topic of falling asleep problems, we have compiled some important background information for you below.

What are the physical and psychological causes of insomnia?

Especially those causes, which are of physical and psychological nature, can become a stress test for the healthy sleep-wake rhythm. The main causes are often stress and problems from everyday life.
Often these factors keep you very busy with these things and you cannot switch off in the end. By the way, mental illnesses, anxiety states or depressions also play a very important role here.
From a physical point of view, insomnia is often caused by a severe cold, an allergic disease that prevents you from sleeping, or by the side effects of certain medications.
In addition to these possibilities, pain can also be the reason why you cannot sleep.
So if you suffer from severe muscle tension or aching muscles that pull you out of sleep every time you move, this can be just as disturbing as an injury.

When is insomnia considered a disease?

Your insomnia is not always considered a disease. Because in very many cases it is a one-time thing. If, for example, you cannot sleep well for a few nights because a cold or an acute problem from everyday life prevents you from getting some rest, that is not yet a cause for concern.

But if you can’t find a reason why you can’t get a good night’s sleep, the cause may lie elsewhere. It is then particularly important to do some research into the cause after a few days of permanently disturbed night’s sleep.

What it may be – your doctor may be able to help you with this. Your doctor can quickly determine whether you have a disease that you do not yet know about, but which could be the trigger for insomnia.

Note: Pathological insomnia is when you have not been able to get any restful sleep for three nights or more over a month.

If you also feel very tired and exhausted in the morning, everything indicates that your sleep is not the healthiest.

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If daytime tiredness, exhaustion and reduced ability to concentrate and perform are added to this, you can expect sleep problems that should be quickly eliminated.

What to do about problems with falling asleep: 3 tips to help you fall asleep

If you have already made sure in advance that your sleeping environment and bedding is optimally suited to you and your needs, here are some tips that can lead to a healthy and restful sleep.

Whereby already the successful falling asleep phase can be a good omen.

Feast of Ritual

First of all, if possible, you should always go to bed at the same time, so you can exercise your body and your internal clock a little. Meditate before going to bed or read a book so that your body can get into calmer waters.

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Review of living habits

If possible, do not eat too much and too heavy a meal just before you go to bed, because your gastrointestinal tract will otherwise be too busy when you fall asleep. Avoid alcohol or sleeping pills, but go to bed when you are tired.

A warm shower or even a bath can be helpful, because the body calms down more quickly when it is warm. Even if exercising makes you tired at first, it makes sense to postpone the strenuous evening sport for two to three hours before going to bed. Going to bed immediately after exercise does not help you fall asleep quickly. Because then your body is still running at full speed.

Optimization of the sleeping environment

In your bedroom it should not be warmer than 18°C maximum. You should also ban television or disturbing background noise as well as bright light.

Conclusion

As long as you are not suffering from insomnia due to a physical or mental illness, there are some things you can do about it.

Starting with fixed rituals in the evening, through better living habits to an optimized sleeping environment, you can prevent insomnia well.

However, there may be nights when you may not be able to sleep through the night.

Then it is recommended that you fall back on tried and tested household remedies or follow one of the following tips:

    Don’t torture yourself if you can’t fall asleep right away. Then you better get up again and lower your thoughts a little bit. This can be especially successful in quiet and monotonous activities. But do this only until you have sorted your thoughts. If possible, this distracting activity should not last longer than a few minutes.
    Drink a glass of warm milk with honey or a herbal tea. This usually calms the nerves and brings you and your body to a calm point.

3. use sleep rituals such as meditation, breathing exercises or reading to fall asleep better and faster. Television, on the other hand, is too disturbing because of the light impulses.

4. the well-known “counting sheep” can also help you fall asleep well and quickly. Although it does not necessarily depend on the sheep. For example, if you imagine a beautiful landscape that you want to walk through in your dreams, it can be just as calming for your brain.

If these tips and an optimized bedding and sleeping environment still cannot help you, then you may have a serious sleep disorder.

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In any case you should discuss this with your doctor. Only your doctor can rule out whether a disease is responsible for your problems falling and staying asleep.

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