Sleep disturbances can be very frustrating.

No wonder many people on the web are looking for remedies for their disturbed sleep patterns. Just imagine a scenario where you check your clock and it is 4:03 am, but you haven’t slept a bit! How? You ask.

Let’s take a fictional situation where you went to bed at 11.30pm, replied to a few WhatsApp messages, opened up your phone browser and read a couple of witty and not-so-witty tweets. You turned the lights out, turned over a few dozen times in bed (by now it’s past midnight). You feel exhausted, but sleep just won’t come.

Frustration gets the better of you and you go to the living room to avoid waking your spouse (12:30 am). You sit on the couch and stare at the blank TV screen and it stares right back.

You remember meditation and decide to try it out for close to half an hour (1:00 am), trying again, and again. It’s now (1.45am). With a sigh, you trudge upstairs to look at the sleeping children. You stare amazed at just how adorable snuggled they are. You then walk back to the sitting room, stare at the framed family photo.

For a moment, you are lost in your own thoughts. you have turned over on to your front to try and squash yourself to sleep, tried sitting up, kneeling, and – in a moment of absurdity – tried going to sleep standing up. You fight the urge to check the clock.

Checking the clock just amplifies the anguish: that you are awake. You have been awake for hours and will be, quite possibly until the wee hours of the next morning.

Tips to Cope with Sleep Disturbances

What a fictional horror that could be: for one reason or another, you are suffering from sleep disturbances.

Luckily, there is a way around this, thanks to some clever yet very simple tips.

1. Get Comfortable

One very simple way to improve your sleep quality has got to be getting yourself some comfort. Sleep may elude you if your bed is too hard or too soft, or if your pillows aren’t just right. Sometimes, insomnia is caused by being awakened repeatedly by loud noises.

Often, the sleeper is not aware of what awakened them. Try sleeping in a quieter room, or wear earplugs. The best sleep environment is one that is dark, quiet, comfortable, and cool. Use your bedroom only for sleep and sex. No work, no eating, no television, and no arguing with your bed partner.

2. Limit Caffeine and Alcohol

Although alcohol can make you feel drowsy and may actually put you to sleep, it has the unpleasant side effect of waking you up later on in the night with a headache, stomachache, or a full bladder.

In addition, once alcohol’s sedative effect wears off, there’s a rebound effect that actually makes you more likely to have trouble falling back to sleep.

Caffeine, on the other hand, stimulates your brain. Limit your coffee intake to two cups a day. Health experts recommend you shouldn’t consume foods or beverages that contain caffeine from noon onwards.

3. Keep a Normal Schedule

Perhaps the most important rule for people with sleep disturbances is to keep a strict sleep-wake schedule, even on weekends. If you can’t sleep one night, get up at your usual time the next morning and quit the daytime naps.

If you nap during the day, you’ll have more trouble getting to sleep the next night, thereby compounding your sleep problems even further. It’s best to let yourself get good and sleepy so that it will be easier to get to sleep the next night.

Read Also: How to Make Banana Cinnamon Tea That Works Better Than Sleeping Pills

4. Create Your Own a Bedtime Ritual

When mothers bathe their kids or read them a bedtime story every night before bedtime, they are reinforcing a signal that it’s time to settle down and get ready for sleep. Establishing such a ritual may also be helpful for adults.

A hot bath taken two hours before bedtime is a wonderful way to relax your body and make it ready for sleep. For most people though, taking a bath closer to bedtime may be stimulating and may delay sleep.

5. Indulge in a Bedtime Snack

For those who have no problem with milk, then drinking a glass of milk especially a glass of warm milk, before bedtime is an age-old treatment for sleep disturbances.

Carbohydrate-rich foods like toast tend to be easy on the tummy and can ease the brain into a blissful slumber. The same way you feel sleepy in those boring meetings after a heavy lunch. Bananas can also be helpful too.

Read Also: Golden Milk

6. Keep a Sleep Journal

There is no one formula for perfect sleep – different things work for different people. The important thing is to give everything a fair and persistent trial (for at least a week or two, not just one night) and see what works best for you. This can be done through keeping a sleep log or rather, a notebook of what works and what doesn’t for you.

To sum it all up, these tips for a better night’s sleep will surely help you stay healthy and perform daily routines with ease. However, if you are still having trouble sleeping properly, it is always great to have a chat with your doctor to get to the root of the problem.


Egline J., B.A.

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