It is almost midnight and you are still in bed with your phone. You tell yourself it is only five more minutes and then an hour passes. After that you switch off the light and your mind starts running with office work and money and tomorrow’s meetings. By two in the morning you are wide awake and by the time the alarm rings you feel you have not slept at all.
If this sounds like your nights then you are not alone. Nothing is wrong with you as a person. Stress and daily habits have pushed your sleep off track and your mind never got the chance to slow down. This is very common and it usually gets better once you know the reason.
Why Sleep Is Important for You
You may think sleep can wait when work or family needs your time. Your body does not agree. During sleep your brain stores the day’s memories and then your body repairs itself. After that your mood and energy get a fresh start. When sleep is disturbed night after night you feel tired and low and it becomes hard to focus. Most adults need 7 to 9 hours of sleep. How fresh you feel in the morning matters as much as the hours you spend in bed.
Why Is Your Sleep Going Wrong
There is usually more than one reason. See which of these match your life.
- Stress and too much thinking at night
- Worry or sadness that stays for many days
- Different sleep and wake up times every day
- Phone or TV use late at night
- Too much tea or coffee in the evening
- Alcohol or smoking
- Health problems like pain or loud snoring
Simple Habits to Sleep Better
You don’t have to make all the changes at once. Begin with two or three changes and gradually add others.
- Regularize your sleep pattern. Try to go to bed and wake up at the same hour everyday including Sunday. In a few days, you will notice that your body is adjusting itself to a regular sleep-wake cycle.
- Sunlight in the morning. Step out in the sun in the mornings after waking up. This will help your body distinguish between day and night.
- Avoid tea and coffee in the afternoon. Caffeine stays active in the body for many hours. Having it at 5 pm will keep you awake till midnight.
- Have an early, light dinner. Eat your last meal at least 2 to 3 hours before going to bed and walk afterwards.
- Avoid drinking alcohol in the evening. Yes, you will go to sleep easily but you will be getting up continuously at night time.
- Do not keep your phone beside you an hour before bedtime. Rather keep your phone in another room and start reading a book or listening to soft music.
- Make your bedroom dark and cool. In case of Jaipur summers turn your fan or air-conditioner on and use cotton sheets.
- Make your bed only for sleeping. Never do anything else like working or watching movies in your bed. In some days your brain will connect your bed with sleep.
- Exercise or walk regularly. Do not exercise just before bed time at least three hours prior to it.
- Relax yourself before going to bed. You can have a warm shower, stretching exercises, and breathing exercises.
- Write your thoughts down. Have a note book on your bed side and write your thoughts for the next day. Your mind will become fresh after that.
- Do not watch the time. If you could not sleep in twenty minutes get up and sit in a dimly lit room. You can read some relaxing stuffs and go to bed again when feeling sleepy.
Do Not Take Sleeping Pills on Your Own
You may feel like taking a sleeping tablet because a friend or a medical shop suggested it. It may work for a few days then you will need more and more of it. After that you may feel sleepy in the morning and forget things easily. The tablet does not fix the real reason for your poor sleep.
A better long term option is talk therapy made for sleep problems. It helps you change the thoughts and habits that keep you awake. Medicines can help in some cases but take them only for a short time and only under a doctor’s care.
When Should You Meet a Doctor
Meet a doctor if you notice any of these.
- Poor sleep for more than 3 to 4 weeks
- Feeling very tired or sad or worried during the day
- Loud snoring or waking up gasping for breath
- Need for alcohol or tablets to fall asleep
- A mind that keeps thinking even when your body is tired
Poor sleep is often the first sign of stress or anxiety or depression. When you treat the main problem then your sleep usually returns on its own.
Sleep Treatment in Jaipur
In case your sleep problems do not get better despite following the above tips, you may see Dr. Sanjay Jain, who practices in Keshav Vihar, Gopalpura Bypass Road, Jaipur. He will assess your sleeping pattern and stress levels, and prescribe talk therapy or medication if required. The timings for the clinic are Monday through Saturday from 9.30 am to 4.00 pm.
Conclusion
Proper sleep is not a result of one single action but rather a combination of little habits followed each day with patience. Don’t suffer anymore at night if you keep lying awake. There are ways to help you!
Is it normal for me to wake up at night?
Yes. Everyone wakes up once or twice during their sleep and does not even remember it. But the issue occurs when you stay awake for a very long time and feel tired the next morning.
Does a nap during the day affect my sleep at night?
Naps of 20-30 minutes right after lunch are good, while long naps and evening naps will make it difficult to fall asleep at night.
When will I see some results?
Naps of 20-30 minutes right after lunch are good, while long naps and evening naps will make it difficult to fall asleep at night.
