Does this sound familiar? My client Maria was exhausted, but her body was fighting sleep. She would toss and turn every night. She kept checking the clock only to see a few minutes had passed. Finally, after an hour or two of restlessness, she would fall asleep and wake up tired the next morning. This cycle happened every single day.
So, what’s going on? What can cause trouble falling asleep?
Taking more than 5 minutes to fall asleep is a sign that your nervous system is still active. This is when your mind won’t shut off and keeps thinking about all things you’re stressed about, your to do list, and so on.
It could be organ and metabolic stress. If you’re eating inflammatory foods your liver is likely overworked or backed up, which can disrupt sleep.
Digestion and food timing play a role. Eating late at night disrupts your hunger hormones and digestive cycle. Instead of digestion slowing down, it’s forced to work overtime, keeping you awake.
And one of the most common causes is staying up too late, especially when watching tv or being on electronics. The blue light from your phone or tv artificially tells your body it’s still daytime and so it won’t produce melatonin which helps you fall asleep.
Here are some strategies to help you fall asleep as soon as your head hits the pillow:
• Avoid drinking coffee or any caffeine after 12 pm.
• Dim your house lights by 9:00pm. You want to signal to your body that it’s night time so it will produce melatonin.
• Listen to a relaxing, sleep focused meditation 30 minutes before going to bed.
• If you struggle with racing thoughts, do a brain dump. Grab a piece of paper and write out all the thoughts in your mind.
• Get off electronics an hour before bed. I know, this is a tough one, but it really helps. Oh, and don’t sleep with your phone beside you.
• Begin winding down well before bedtime. Finish work or activities early to allow time for your body to relax before bed.
• Lastly, once in your bed, start deep breathing. Count your breaths, breathing in for 4 seconds, hold for 2, and breath out for 5 seconds.
If you have questions or want more info about how to apply these tips for your situation, email me or DM me on Instagram @Fithealthy365.
