Anyone who has suffered from insomnia, particularly how to stay asleep at night, has spent a lot of time wondering about this very thing. Sleep problems due to interrupted or insufficient sleep can lead to a wide range of health conditions if allowed to go unchecked, according to Nancy Foldvary-Schaefer, D.O., who is director of the Sleep Disorders Center at Cleveland Clinic. These health risks include heart failure, high blood pressure, heart attack, stroke, hypertension, diabetes, and obesity. The good news is that you won’t have to worry about how to stay asleep much longer if you put the practical, actionable advice below to work.
Stop Clock Watching
Sometimes, this means you need to hide the alarm or turn your clock away from the bed. Returning to sleep can be difficult enough without the added anxiety of staring at the clock every ten minutes and worrying over the fact that you haven’t been able to return to sleep.
Lower the Temperature in Your Bedroom
Your body should drop at least two degrees for you to successfully navigate stages one through five of sleep. That’s why your bedroom should be set at the best temperature for sleeping, which ranges from 60 to 68 degrees Fahrenheit say many sleep experts. You should also avoid pillows and mattresses that increase warmth, and instead use a mattress such as a 100% natural latex mattress and pillow that provides a cooler sleeping surface. Also, women who may be suffering from night sweats and/or hot flashes will benefit from cooler bedrooms as well. It will aid in their ability to return to sleep faster after waking from these flashes of heat.
Make Your Bed an Adult-Only Location
Kids and animals in the bed are disruptive to quality sleep. As difficult as it may be, getting them to sleep in their own beds, and out of yours, is better for everyone in the long run. You’ll feel better and have more patience and tolerance throughout the day, and they’ll become more independent children. Pets, in some homes, seem even more problematic to kick out of bed than the kiddos, but they will get the picture as long as you are consistent.
Kick Caffeine to the Curb
If you’re serious about finding out how to stay asleep at night, caffeine is often a major culprit. Kick caffeine to the curb completely if you can. Otherwise, consider eliminating caffeine after noon each day so your body has time to get rid of its effects long before you try to call it a night. You should also limit alcohol consumption to one drink and have that drink several hours before you intend to sleep.
These small steps may not seem like they’ll make much of a difference. But, the proof will be in the quality and quantity of sleep you get once you’ve made them. Try them on for size and see if you ever need to ask how to stay asleep at night again.
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