How to fall asleep

When should you consider the possibility of having a sleep disorder?

When you have a hard time falling asleep, you start to feel reluctant to go to bed when night comes. This creates a vicious cycle where you do not rely enough on natural sleep, undermine rest, and eventually disrupt your sleep cycle entirely, rendering you unable to rely on natural sleep.

If you have a hard time falling asleep, you might find yourself having a sleep disorder. An excellent way to see if you are suffering from one is by checking your bedtime patterns. How long does it take for you to fall asleep? How long have you been having this kind of problem? If it takes you longer than 45 minutes to fall asleep, and it has been like this for over a month, you might suffer from a sleep disorder.

Falling asleep is an easy task to perform. You should feel relaxed and at peace when you are in bed, slowly drifting away into your dreams. But this isn’t always the case. Multiple reasons come into play when you are speaking about a sleep disorder problem.

If you are having issues when you are trying to fall asleep, it could be due to a lot of multiple scenarios or different problems, here are some examples:

Pain or discomfort when going to bed.
You are carrying your daily problems into your bedtime, like job issues or arguments you had during the day.
Fear or anxiety that you will not let go and let it race in your head when you are trying to sleep.
Disturbing noises or uncomfortable feelings keeping you alert, such as your partner snoring or itching from a rash.
Too much to eat or drink right before bedtime.
Eating or drinking the wrong kinds of things before bedtime.
Working and doing important things way too close to your bedtime, making you unable to unwind before bed.
Using your phone, TV, computer, or anything that displays blue light.
Sleeping too much during the day, making you already well rested at night but eventually making you feel exhausted in the morning.
Having a reverse sleeping rhythm, a consequence of -for example- a night shift job.

"If your calendar is busy and hectic… you will be as well when you try to sleep."

What can you do to treat a sleeping disorder?

The first thing you have to do is establish a deadline for your day to day activities. Cease all work-related activities -or anything that keeps your mind racing at night- an hour or so before bedtime. This hour before going to bed will give you the possibility to unwind and relax, making yourself ready for a good night’s sleep. When it’s time to unwind, it’s best to dim the lights and silence any sound. You can do some light activities such as chatting or reading a book. You can prepare yourself to go to sleep by relaxing your body, doing light stretching, lying down, paying attention to your posture, or raising your legs. It’s best to avoid any unnecessary thoughts popping into your mind when you are trying to sleep, make sure to write down anything necessary to make sure you won’t forget it tomorrow.

Having a sleep-in ritual is crucial to conceal sleep without any major issues. You can think of a routine and repeat it every day:

Do pain-relieving exercises.
Get your things ready for tomorrow.
Check the locks on your door and windows.
Brush your teeth and shower.
Set your alarm clock.
Read a light book or listen to soothing music. No phones and no TV.
Lights out and good night!

Once you start this night routine before going to bed, your body and mind will get adjusted to it and sense it’s time to sleep when you do it. Making a habit out of a healthy sleep-in ritual increases your sleep quality tremendously. Remember to keep it light and easy: get ready for the next day, brush your teeth, read a book, avoid your phone and your tv, dim the lights, and slowly drift into a peaceful, relaxing sleep.

"Your bed is for sleeping and making love, it was never made for you to burn your eyes using your smartphone or tablet."

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