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

There are various causes that can lead to difficulty falling asleep:

• pain and discomfort when going to bed
• worrying and thinking about difficult daily problems, but sometimes also about small matters
• a pain or anxiety that you cannot let go of
• a disturbing noise (snoring) or sensation (itching, pain) or something else that keeps you alert
• eating and drinking too much/wrong
• being too active and working right before going to sleep
• screen use due to blue light
• excessive sleeping during the day, 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 treat the physical or psychological problem as well.

Sometimes there is no clear cause for the long-term insomnia. A combination of mutually reinforcing factors may play a role.

Regardless of the cause, you can end up in a vicious cycle. Poor sleep is maintained by 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 difficulty falling asleep experiences many complaints during the day, such as fatigue and drowsiness or concentration problems. Their mood and emotional state may also suffer.

When you have been experiencing sleep onset problems for a long time and have difficulty falling asleep as a result, it is possible to opt for cognitive behavioral therapy by a trained sleep therapist or psychologist. Sleep exercise therapy can also yield good results.

In addition to treatments, the doctor may prescribe you medication. This happens in rare cases but is not preferred, as it often leads to dependence on the medication and side effects, and it cannot be given for a long time.

Besides following sleep therapy, you can also do something about your sleep problem. It helps to start winding down your energy an hour before going to bed. This will help your mind to calm down a bit. It is best to dim the lights and lower the sound. Additionally, it is advisable to not eat or drink anything and to turn off devices.

Additionally, prepare your body for sleep by easing pain. Pay close attention to your posture and elevate your legs. Write down things that are on your mind on paper, this helps to clear your head. A good sleep ritual is very valuable. You can think of repeating the following in the same order daily:

• set the table for tomorrow
• check doors and windows
• brush teeth/shower/toilet/etc.
• prepare clothes for tomorrow
• set the alarm
• read a book or listen to your favorite music (no TV watching)
• do breathing exercises
• turn off the lights and say goodnight

By maintaining this fixed pattern when you go to bed, your body knows it is going to sleep. Sleep can be 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 you.

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's about the same feeling as when you are hugged or cuddled.

Another 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 could use that when you find it difficult to fall asleep.

We hope that after reading this article you have more clarity about sleep problems and that with the tips from this article you can soon fall asleep more easily.