I love sleeping or at least I think I do but the problem is that one:it takes me almost an hour to fell asleep 2 I keep waking up 1-4 times I don’t take naps I don’t eat 2 hours before bed I don’t live in a loud area Yet I still can’t fell asleep for a longer then 7h and I NEED sleep idk if it’s just my brain but whenever I got more then 7h of sleep my mode was better and I had an easier time focusing in class WHICH is why I want to be able to always be able to sleep for a long time Any advice? (English isn’t my first language)
I can only give you the general advices.
Drop the caffeine consumption. I used to drink 3 or 4 cups a day, now I only drink 1 or 2
Drop the nicotine if youre a smoker
Dont eat anything spicy for dinner.
Dont drink to much water in the night, I used to wake up in the nights up to 5 times to pee
Keep good sleep hygiene (go to sleep and wake up in a regular schedule, try to get your room as cold and dark as you like it, stay in bed and dont get tempted to get out if you dont have to, make a routine before you go to bed like reading a bit or doing streches to relax)
And something that has worked for me even to this day is aromatherapy. A cheap diffuser and some lavanda oil really helps me to relax and go to sleep.
Cutting out caffeine is probably the first place to start. Caffeine can cause night wakings. People metabolize caffeine at different rates, so it’s possible no matter what time you’re drinking it that it’s causing you to have poor sleep
I’ve got the same question, I quit caffeine since January, and am reducing my sugar intake. Any other suggestions. I try to finish dinner by 8:30/9:00 and go for a walk after dinner.
Wearing sleep mask helped me with this issue for most of my nights. I couldnt say that sleep quality improved though.
We digest food slower when sleeping. And spicy food tends to irritate your digestive track making it an even slower process. Your body is spending extra energy in this process when it should be resting.