What you eat and drink, how much, and when can impact your rest. One symptom of this sleep disorder, which causes a strong urge to move your legs or other parts of your body, is trouble staying asleep. The blue light from these devices delays the release of the hormone that helps you fall asleep (melatonin). Turn off your TV, smartphone, and computer.
Only use your bedroom for sleep and sex.Make sure your room is as cool, dark, and quiet as possible.Write down what’s makes you feel stressed.Try mindfulness, which allows your brain to let go of thoughts and focus on the present so you can relax.Get rid of clocks in your bedroom or at least turn them around so you can’t see the time.Try these tips for a less stressed night: Stress wakes you up at night, and then you worry about getting back to sleep, which makes the problem even worse. Raise your legs before bed to ease the buildup of fluid, which can cause nighttime bathroom trips.Avoid alcohol and caffeine, especially in the afternoon and evening.A urinary tract infection (UTI), enlarged prostate, diabetes, or simply drinking too much liquid can all cause your body to make too much pee or lower the amount your bladder can hold. Trips to the bathroom at night to pee (called nocturia) disrupt your sleep and can make it hard to get back to sleep. For mild sleep apnea, your doctor may suggest that you: Each time, you briefly wake up to reopen your airway, a cycle that can happen hundreds of times of a night. With this sleep disorder, your breathing starts and stops over and over. Use a heating pad to relax stiff joints, but avoid heat if you have a serious injury.Put pillows under your legs, hips, and knees to ease pain.Take a warm bath, try deep breathing, or listen to music.A poor night’s sleep can also make you more sensitive to pain.
When you’re in pain, it’s hard to fall and stay asleep.
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