Nov 102 min read

6 Effective Strategies for Defeating Sleep Challenges and Getting Better Sleep

Chances are, there have been times when you just couldn't catch some Z's or didn't sleep at all. Missing even a couple of hours of sleep, not to mention a whole night, can really mess with how we go about our day, how we feel, and how we handle events in our lives. This post presents effective ways to help with getting better sleep and uninterrupted period of sleep.

Man in bed unable to get to sleep and feeling distressed. — Challenges falling asleep or staying asleep can leave us feeling exhausted, overwhelmed, and frustrated.

Sleeping problems can show up in different ways for different folks. Maybe you struggle to fall asleep or you wake up multiple times during the night. Both situations can leave you feeling exhausted, overwhelmed, and frustrated. Common signs of poor sleep include difficulty focusing, frequent headaches, irritability, daytime tiredness, early wake-ups, multiple night awakenings, or taking ages to fall asleep.

Sleep hygiene is all about setting up an environment that minimizes or eliminates the negative effects of sleep issues. Here are a few tips to give a try:

Dim the lights

According to research at ScienceDaily, there is a connection between the intensity of electrical light one is exposed to before bedtime and how much melatonin the body produces. Melatonin helps our body know when it is time to sleep.

Nap like a cat

A short nap of 20-30 minutes can recharge your batteries and help to improve mood, alertness, motivation, and performance. Experts at the Mayo Clinic say to limit naps to 30 minutes to prevent challenges in getting a full night of sleep.

Develop a sleep schedule

Go to bed and get up at about the same time every day. On weekends, try to limit differences in your weekday sleep schedule to no more than an hour. Being consistent reinforces our body's sleep-wake cycle. Find out about sleep needs.

A sleeps peacefully in — Adults typically need 7– 9 hours of sleep for maximum benefits.

Set the scene for a great night of sleep

Critical components of an environment that promotes a full night of sleep include:

A comfortable place to lie down and stretch out
Temperature (not too hot or too cold, just right is between 16C (60F ) and 19C (67F)
Darkness (darker is better, think bat cave)
Quiet (invoke the spirit of a library by creating as quiet a space as possible)
Put away electronics at the beginning of your bedtime routine.
Reduce clutter. Research shows it helps.

Make a routine and stick to it

Create your own consistent nightly routine. Your body will learn to recognize your approaching bedtime. Treat yourself to a warm shower or bath, do some light stretching, grab a favourite book, skip the late night news—find what workds bestand be consistent!

Don't try too hard

If you get into bed and can't fall asleep within 20-30 minutes, get up and go to different room or space. Do something relaxing, like reading a book or listening to music. When you start to feel drowsy, return to your sleeping room and try to sleep again.

Catching some Z's

Missing sleep can impact our daily lives significantly, leading to exhaustion, irritability, and difficulty focusing. Sleep hygiene is crucial in combating these issues. The strategies talked abou tin this post can help improve sleep quality and overall well-being. Remember to chat with your doctor or other healthcare person for professional help if sleep problems persist.