But you are not alone if you are having difficulties with sleeplessness – study by the Sleep Health Foundation in 2010 with 1512 individuals (males and females, of different ages, and from various areas in Australia) found that 20 percent of respondents had frequent difficulty falling asleep, and 35% reported frequent waking during the night.
Sleep problems are very common, but there are a few things you can do to help.
Your beliefs about sleep can either help you or get in the way of a fantastic night’s sleep. It’s important to rethink some of those unhelpful beliefs, as this may produce a real change in your sleep quality. We’ve listed some of the more common myths and the facts about these below:
Myth 1 -“I need 8 hours of sleep per night”
Eight hours is only an average. Some people can work well with less and some folks need more.
Myth 2 -“Napping is not a good idea”
Naps can actually be quite beneficial provided they are short (typically less than 20-30 minutes) and not too near your normal sleep time.
Myth 3 -“A good sleep is one where I sleep soundly through the night”
In fact, there we typically have sleep cycles of about 90 minutes’ duration, and we could move through up to 4 stages of sleep in each cycle, ranging from mild sleep (even short awakenings that we might not remember) to deep sleep.
Myth 4 -“Successful people don’t need much sleep”
You might have heard that famous people like Leonardo Da Vinci or Winston Churchill didn’t need much sleep. In fact, it is not as simple as that. Some people obviously need less sleep. Furthermore, some famous people took catnaps, while others would sleep for lengthy periods of time once the pace of work was slower.
Dark rings can often be caused by food allergies or other factors.
Alcohol may help sleep onset if it’s taken early in the evening, but later on, as it is being processed by the body, it may actually decrease the likelihood for a person to enter the deeper, more restorative, stages of sleep.
2) Boost your”sleep hygiene”.
Engaging in healthy habits associated with your sleep can make a difference to the quality and length of your sleep. Most of these habits are common sense, but it can be helpful to brush up on them by assessing the following list:
• Avoid stimulants like caffeine and nicotine close to bedtime.
• Check that the terms for sleep are as best as you can create them. By way of instance, make sure you’re not too hot or too cold, your mattress and pillow are comfy, noise is minimised, and light is minimised.
• Try to find some (sun-safe!) Exposure to sunlight during waking hours. This helps to regulate the melatonin levels in your body – an important hormone related to the sleep cycle.
• Avoid heavy or rich foods before sleep as they can result in heartburn that disrupts sleep.
Using a device is likely to boost your emotional and/or cognitive levels, and boost activation because of the increased light. Furthermore, you may be weakening the association the brain makes that”bed = sleep.”
• Attempt to avoid naps if it is less than 6-8 hours before your regular sleep time.
• Try to have a normal night-time routine.
• Try not to keep watching the clock if you are having trouble sleeping.
• If you are not asleep within what seems like 20 minutes in bed, go to another room with minimal stimulation until you feel like sleeping .
3) Visit a health professional
Sleep disturbances could be related to a range of psychological, physiological, or medical issues. There continues to be increasing awareness that sleep disturbances can be problems in their own right – in actuality, that the DSM-V identifies 10 sleep-wake disease groups, such as sleeplessness disease, breathing-related sleep disorders, and circadian rhythm sleep-wake disorders. If you are worried about your sleep, then it’d be a fantastic idea to talk to your GP or psychologist and they can help to correctly assess your difficulties and offer you evidence-based treatment choices.