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5 Reasons You’re Not Sleeping Well, and How to Fix the Problem

5 Reasons You’re Not Sleeping Well, and How to Fix the Problem

Nothing gets your day started on the right foot better than a good night’s sleep. On the other hand, spending hours tossing and turning all night will almost assuredly lead to a slow start the next morning. Of course, getting a good night’s sleep isn’t as simple as laying down and closing your eyes. Your body and mind needs to be prepared to spend eight hours at rest. A lot can get in the way of a good night’s sleep, but with proper care for yourself and your environment, you can optimize your chances of resting well.

Thinking too much

We lead busy lives – there’s no doubt about that. Some of us fill our daily lives with dozens, if not hundreds, of responsibilities and obligations. So it makes sense that, when we lay down to sleep for the night, our brain starts reminding us of everything it thinks we should be doing instead of laying dormant for eight hours. Unfortunately, when this happens, we often get caught in a thought-loop that makes it impossible to fall asleep. Or, if we do fall asleep, something in our dreams will wake us up and cause us to start thinking again, denying us the deep REM sleep we need to become fully rested.

To alleviate this problem of overthinking, you can start using your time during the day more wisely. Procrastinating a few minutes here and there might not seem like much, but if you add them all up you’ll realize you waste much more time than you initially thought (don’t worry, I’m guilty, too). Try to get as much work done as you can during the day, and spend your evenings relaxing and letting your worries fall away until the following morning.

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If your thoughts become too cyclical, get out of bed for a few minutes and take a walk around your house. Sometimes the simple act of removing yourself physically from a situation will allow you to remove any negative thoughts that have been running through your head.

Muscle soreness

Getting a good night’s sleep is all about finding that perfect spot in bed that gives you the comfort needed to drift off to dreamland. Of course, if it’s physically impossible to get comfortable in the first place, you’re going to end up tossing and turning until the wee hours of the morning. Constant neck and back pain can disrupt your sleep patterns, or keep you from falling asleep in the first place, no matter how exhausted you are.

If you’re generally in good shape and healthy, the problem might not be on your end. It might be your mattress. Your choice of mattress should never be taken lightly: it’s where you’ll spend a third of your day, every day of your life. Find a mattress that conforms to the contours of your body, while also giving you the support you need in all the right places. When it comes to adjusting or replacing it, rather than going by a timeline (every three years, for example), go by when it’s necessary. You might end up replacing your mattress earlier than you thought you’d have to, but you can’t put a price on a good night’s sleep, right?

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Irregular sleeping habits

Back in your college days, you could get away with staying up until two in the morning and sleeping ‘til ten, and taking hour-long naps in the middle of the day without it affecting your nightly sleep schedule. I hate to break it to you, but those days are long gone. Now, sleeping in on Sunday morning will mean you’ll get to bed later come Sunday night. And work doesn’t start at noon on Monday like your classes used to; you’ll have to get up and moving whether your body’s ready or not.

The best way to battle this is to keep a routine and stick to it. I don’t mean you need to wake up at five in the morning over the weekend, but you shouldn’t sleep more than an hour later than usual. By sacrificing some sleep time on the weekend, you ensure you won’t absolutely hate yourself come Monday morning. If you absolutely need to rest in the middle of the day, or after a long day of work, set your alarm for no more than 20 minutes. Any longer and you’ll fake your brain out, making it think it should be settling in for the night – and then you’ll have a tougher time getting to bed later on that night.

Irregular eating habits

Whether you’re going to bed too hungry or too full, neither is conducive to a good night’s sleep. Obviously, if your stomach is growling for food and cramping up, you’re not going to be able to just ignore it. On the other hand, however, if you spend your evening gorging on snacks full of salt or sugar, you’re going to be much too bloated to get comfortable – and will probably have to take a trip or two to the bathroom overnight, as well.

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If you must eat before bed, do so about an hour before you lay down. But be careful with the food you choose. Ignore the chocolate donuts, and opt for the more healthy fruit, salad, or protein-rich cheese and eggs. The lighter fare will satisfy your hunger, but won’t bog you down for the rest of the night. Save the sweets for your cheat day.

Too much “noise”

“Noise,” in this sense, refers to any extraneous stimuli that causes a disruption in your sleep pattern. From nightlights and car alarms to pets and a messy room, noise can distract your mind in a variety of ways and keep you from nodding off at night. These stimuli keep your brain active and alert, whether you want it to be or not. The anticipation of feeling your cat jump on your bed or hearing a car horn blare in your complex’s parking lot inhibits your brain’s ability to let down its guard, meaning you won’t be getting to sleep any time soon.

Of course, there are many ways to deal with these distractions and ensure you get a good night’s sleep. Turn off any small lights at night – especially ones that blink (from your computer, for example). Combat intermittent noise from outside with the constant hum of a fan or air conditioner; the droning sound can actually be comforting. Close your door at night so your pets aren’t constantly jumping on and off your bed (and your body). Finally, clean up the area around your bed. You might not consciously realize it, but a room full of “stuff” can subconsciously cause your mind to continue working long after you’ve laid down. Once all external stimuli are stifled, you’ll be free to drift off and enjoy your slumber.

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Featured photo credit: Insomnia / Emil Johansson via farm5.staticflickr.com

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Matt Duczeminski

A passionate writer who shares lifestlye tips on Lifehack

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Last Updated on July 8, 2020

18 Benefits of Journaling That Will Change Your Life

18 Benefits of Journaling That Will Change Your Life

The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

1. Understand Yourself Better

Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

2. Keep Track of Small Changes

I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

3. Become Aware of What Matters

As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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4. Boost Creativity

The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

5. Represents Your Emotions in a Safe Environment

A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

6. Process Life Experiences

When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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7. Stress Relief

In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

8. Provide Direction

Though journaling is often conducted as an activity without much direction, it often provides direction.

One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

9. Solve Problems

Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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10. Find Relief From Fighting

Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

11. Find Meaning in Life

Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

12. Allow Yourself to Focus

Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

13. Sharpen Your Spirituality

When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

14. Let the Past Go

I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

15. Allow Freedom

Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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16. Enhance Your Career

Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

17. Literally Explore Your Dreams

All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

18. Catalog Your Life for Others

No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

We consider our partners our life witnesses, but writing provides a tangible mark on the world.

Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

Featured photo credit: Kelly Sikkema via unsplash.com

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