There are many people who suffer from sleeping problems. These are not the most pleasant problems to have. It can cause you to feel tired and lifeless all day long. This is of course not something pleasant. This is why it can be important to solve these sleeping problems.
The cause
If you want to solve problems, it is often useful to first determine the cause. However, when it comes to sleeping problems, this can be very difficult to determine. This is because there can be many causes.
The most common causes are:
- Stress
- Smoking
- Coffee or black tea
- Lots of sugar or lots of salt
- Traumas
- Age
- Alcohol
Certain things like smoking, coffee, tea, sugar, salt and alcohol are things you can quickly get rid of. If you use less of these, you will often ensure that you will sleep better.
It can also happen that you suffer from a number of these things simultaneously. Certain things can stimulate each other. Sometimes this can be so deep that you need help. Things like too much stress, smoking addiction, trauma and alcohol addiction can be very difficult to get rid of. It is therefore important to seek professional help.
It is also possible that you end up in a visual circle. If you don't sleep well at night, you can become sluggish during the day. You can then start thinking about this at night. If this happens, you will not sleep as well that night. This is how you end up in a kind of visual circle that is hard to put an end to without help.
Advice on how to get to sleep better
If you want to sleep better, there are a number of things that can help for this. For example, sports or exercise in the day can be very good. To be able to sleep well, it is recommended to exercise at least half an hour a day.
It is also recommended not to eat solid food 2 to 3 hours before you go to sleep. In addition, the use of substances containing nicotine or drinking coffee or black tea is also not recommended.
Many people also think that it helps to drink alcohol before you go to sleep. This ensures that you fall asleep faster, however, you will not sleep as well.
It is also advisable to relax a little one hour before you go to sleep. Think of a short walk, a warm bath, a massage or sex. It is also best to avoid the light of a television, a computer or your telephone for an hour before you go to sleep.
A fixed bedtime and time to get up can also help you sleep better. This gives your body a certain rhythm and the quality of your sleep often improves. However, it is important not to go to sleep during the day.
Relaxation can also help you fall asleep. Think of exercises such as listening to quiet music, breathing exercises or relaxation exercises. These are ways in which you can ensure that you are less stressed.
The situation in your bedroom
The situation you have in your bedroom can also affect your sleep. For example, it is important to have comfortable clothes in which you can sleep. A comfortable bed with a nice pillow can also help with the quality of your sleep.
The climate in your bedroom is also important to take into account. For example, it is important that your bedroom is dark when you sleep. In addition, it is important that it is a quiet room which is better off being a bit too cool than too warm, that it is well ventilated and that the air is not too dry. This allows your body to sleep optimally.
It can also be advisable to use your bedroom only for sleeping and for having sex. This way you won't be tempted to still watch TV or sit behind your phone.
If you are bothered by noises while sleeping, it can also be useful to buy earplugs which you can keep in while sleeping. This means that the noise will affect you less. This means that you can sleep deeper or that you can sleep through the night.
What's helping?
Often you can find out for yourself what helps and what does not. Often you will find out after a while what works and what doesn't. These habits can take a while to acquire. In the long run, sleeping habits are a lot better for you than supplements to help you sleep better.
If you need help sleeping, it is best to go to your doctor. He or she can help you with this. Your doctor can refer you to a specialist or a pharmacy for help.
It is also possible to follow a sleep course. You can do this through an institution in your area, but these are also online. Support from a coach can help you with this.
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