Sleep problems; these are the causes and this is how you get rid of them!

There are various causes that can make it difficult for you to fall asleep:

• pain and discomfort when going to bed
• worrying and thinking about difficult daily problems, but sometimes also about small matters
• a pain or fear that you cannot let go of
• a disturbing noise (snoring) or sensation (itching, pain) or something else that keeps you alert
• too much/wrong eating and drinking
• working too hard and too long right before going to sleep
• screen use due to blue light
• excessive daytime sleeping causing sleep pressure to be too low
• reversed sleep rhythm (shift work)

It can also be a consequence of a psychological problem, such as depression, burnout, or anxiety disorder. In those cases, it is necessary to also treat the physical or psychological problem.

Sometimes there is no clear cause for the prolonged insomnia. A combination of – mutually reinforcing – factors can then play a role.

Regardless of the cause, you can get caught in a vicious circle. Poor sleep persists due to negative thoughts about sleep, difficulty relaxing, and compensating for bad nights by, for example, staying in bed for a long time.

Someone who sleeps too little at night because they have trouble falling asleep experiences many complaints of fatigue and sleepiness or concentration problems during the day. Mood and temperament can also suffer.

If you have been struggling with falling asleep for a long period and as a result have trouble sleeping, it is possible to opt for cognitive behavioral therapy by a trained sleep therapist or psychologist. Sleep exercise therapy can also yield good results.

Besides treatments, the doctor can prescribe you medication. This happens in rare cases but is not preferred, because often dependency on the medication and side effects occur, and it cannot be given for a long time.

Besides following sleep therapy, you can also do something yourself against your falling asleep problem. It helps to start winding down your energy an hour before bedtime. Your mind will calm down a bit more as a result. It is best to dim the lights and lower the volume. Additionally, it is advisable to stop eating or drinking and turn off devices.

Also prepare your body for sleep by relieving pain. Pay close attention to your posture and elevate your legs. Write down thoughts running through your mind on paper; this helps to clear your head. A good sleep ritual is very valuable. You can think of repeating daily in the same order:

• set the table for tomorrow
• check doors and windows
• brush teeth/shower/toilet/etc.
• lay out clothes for tomorrow
• set the alarm clock
• read a book or listen to favorite music (no TV watching)
• do breathing exercises
• lights out and say good night

By maintaining this fixed pattern when you go to bed, your body knows it is time to sleep. Sleep is strongly influenced by habit formation (conditioning), and this sleep ritual is a good example of that.

As you read above, following a sleep ritual is very important when you have trouble falling asleep. Adding a weighted blanket to this sleep ritual can have a positive effect. When you are comfortably sitting on the couch or reading a book in bed, you can lay the weighted blanket over yourself.

The extra weight of the weighted blanket gently presses on the nervous system during the rest period. This is called deep pressure stimulation. This pressure helps you relax and experience fewer external stimuli. Additionally, it provides a sense of security. It is roughly the same feeling as being hugged or cuddled.

One extra bonus; the weighted blanket stimulates the production of melatonin and serotonin. Melatonin and serotonin are two extremely important substances responsible for sleep. And you can definitely use them when you find it difficult to fall asleep.

We hope that after reading this article you have more clarity about falling asleep problems and that with the tips from this article you will soon be able to fall asleep more easily again.