A good, stable night's rest is crucial for a day ful of energy. You sleep about a third of your life. During that time, both your body and mind relax and recharge their batteries for the next day.
Unfortunately, too many people experience sleeping problems. A Partena study even shows that about 20% of all Flemish people take sleeping pills. Although sleeping pills make you fall asleep, they do not improve your sleep. Sleeping problems should rather be solved permanently, because sleeping pills do not result in more quality sleep.
But what causes sleep problems? How do you solve sleep problems? Read next!
3 main causes of sleep problems
1) Worrying
The biggest cause of insomnia is stress. You might have a problem at work, or you might be thinking about something. You don't feel good and you just can't find a comfortable position. But it's problematic when such thoughts keep you awake every night.
2) Factors of the environment
Sleeping problems are not always caused by your body. Your home can also be the cause. Then think about:
- noisy neighbours
- heavy traffic in your street
- street lighting
All these factors can cause you to perceive too many stimuli, which of course keep you awake. An environment without stimuli remains the best environment for a good night's sleep.
3) Your bed
As we said before, you sleep for about a third of your life. That's why it is important to take care of your body during that period.
An uncomfortable or outdated bed can have disastrous consequences for your sleep.
5 ways to solve sleep problems
Do you recognize yourself in one or more of the causes we just described? Or do you regularly take a sleeping pill yourself? Don't worry. By following certain methods, you will eventually sleep much better than you do today and you solve your sleeping problems.
1) Follow a fixed rhythm
The human body can be trained. And you can make use of that. A steady rhythm is essential if you want consistent sleep. Try to get about 7 to 8 hours of sleep every night.
Determine your ideal sleeping hour and carry this out in the prescribed way. In the beginning, it may be more difficult to fall asleep. But once you make a habit of this, your body will follow.
2) Avoid blue light
The longer you're awake, the more sleep hormones your body produces. The blue light from smartphones, TVs and computers suppresses the production of these hormones and activates your mind.
As a result, you can't fall asleep because you don't feel tired. If you're really experiencing sleep problems, it helps to banish screens about 2 hours before your sleep hour.
3) Watch your diet and tobacco use
Alcohol sometimes makes you fall asleep quickly. But there is a difference between sleep time and sleep quality. Yes, you sleep longer. But you also sleep less deeply. You will notice this the next morning!
Drinks with caffein, such as coffee, also keep your body awake. General advice: 'Do not drink any coffee from late afternoon.'
Finally, another good advice: 'Avoid eating too much in the late hours'.
4) Adjust your bedroom
Try to remove every disturbing factor from your bedroom. Hang new, thicker curtains to keep out street lighting. Replace old windows by new ones that absorb sound better. Make sure the ambient temperature is not higher than 19°C.
Such adjustments ensure that you experience fewer stimuli and relax more quickly.
5) Choose a good quality mattress
A quality mattress is more important than many people think. Some mattresses feel like a trampoline. Others mould completely to your sleeping position.
Ultimately, a mattress is a personal choice. Some like a hard mattress, others prefer to sink into it. But the best mattresses are those that give your body maximum support and that mold to your lying position.
Not sure which mattress is ideal for you? Visit Bosmans Slaapcomfort for information and for a good night's sleep!
Ask for advice at Slaapcomfort-center
Contact us. Our experts will anser all your questions about sleep problems.
