About 10% of people worldwide experience insomnia, which is not being able to fall asleep, according to Cleveland Clinic. That means about 1 in 10 people are not able to fall asleep at night.
While many people have the incredible ability of getting asleep at night or taking short naps and being able to wake up at the right time, a number of people just never seem to be able to fall asleep at night, affecting their health and nutrition. Why is this? Are there any ways to solve this? As far as I’m concerned, good sleep depends on these factors: your diet, exercise, and stress.
First and foremost, a healthy diet can help to be able to fall asleep at night. According to the National Sleep Foundation, digestion naturally slows during sleep, so you should avoid foods high in saturated fat, which can negatively disrupt your sleep patterns. You should try to consume a high-fiber diet consisting of foods such as fresh fruits, vegetables and whole grains.
Next, having some level of exercise in your life can help you fall asleep better. Researchers don’t fully understand how physical activity improves sleep yet, but exercise can help stabilize an individual’s mood and relax the mind, a crucial factor for anyone transitioning into sleep, according to the medical director of Johns Hopkins Center for Sleep in a Johns Hopkins Medicine article.
You can make sure to go walking in the afternoon, biking with a friend, or work out at the gym. Staying active is key to falling asleep.
Finally, live a stress-free life. Stress can cause a person to not be able to fall asleep because the person may be stressed out about something in their lives, causing them unable to transition into a relaxed or peaceful state. Before your bedtime, make sure to stay away from screens, and practice mindfulness, self-care, or just some silent stretching time on your bed.
However, all of these strategies are better said than done. To be able to fully find your key to falling asleep, you should avoid unhealthy lifestyles and habits, and avoid overworking yourself. I personally have tried these strategies and found them useful, so I encourage you to try them too!
