Counting Sheep Not Working? 2 Tips On Getting Back To Sleep
If you lay in bed most nights trying to get to sleep but can't seem to, there may be a reason why, and you are not the only one not sleeping well. According to a Gallup poll, 40% of Americans do not get the recommended amount of sleep per night. It could be due to stress or from just not being tired enough, but in some cases there is an underlying problem causing your sleeplessness. Below are two things that could be causing the sandman to stay away from you.
Mattress
If you are sleeping on an old mattress, this can impact your sleep. If you find that you can easily fall asleep while in your recliner, purchase an adjustable bed. This type of bed allows you to elevate your knees and head, which also relieves pressure on your back.
You can also choose a foam mattress. The foam may be visco elastic (memory), polyurethane, or latex. Other foam mattresses contain other materials, such as gel. The foam comes in different thicknesses, so you should be able to find one that feels comfortable to you.
You will hear the names hard and soft when looking at mattresses. Soft mattresses typically are made from the same components as hard mattresses. The difference is the soft mattresses have an additional layer of upholstery on top of the mattress, which is usually plush or pillow topped.
A firm mattress will not contour to your body and will not give you much support. Plush or pillow topped mattresses have a lot of give and support and contour to your body.
If you have a health condition, you should speak with your doctor about the best type of mattresses for you. This could include getting an alternating pressure mattress should you become bedridden.
Melatonin
Melatonin is a hormone that naturally regulates your sleep and wake cycle. The hormone is controlled by the exposure to light. When it is dark, your brain is supposed to produce more melatonin to make you sleepy, and produce less melatonin during the day when the sun is out. Because you have insomnia, you may have a problem with the way your body produces melatonin.
Spending a lot of time at night sitting in front of a television can make your brain think it is daytime and produce less melatonin. During the day, you need to increase light exposure. Try to spend more time outside during the day. If you sit in an office during the day or at home, open the blinds and curtains to let the sun shine in.
Increase your melatonin at night by turning off the television before you go to sleep. If you enjoy reading, do not read from an electronic device with a back light. If the light bulbs you use are very bright, change them out with low wattage bulbs.
Keep a flashlight next to your bed in case you have to wake up to get a drink or go to the bathroom. Instead of turning on the light use the flashlight only to minimize the amount of light you will see.
