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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
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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 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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