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5 Reasons You're Not Sleeping Well — and How to Fix Them

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Your alarm sounds, and it’s time to get out of bed, but you’re feeling extra sluggish. Come to think about it, you’ve been feeling pretty exhausted in the mornings for awhile now. Chances are, you’re not getting enough sleep or not getting enough restful sleep at night. Here are some of the reasons you may not be sleeping well and what you can do to fix them.

Reasons You’re Not Sleeping Well

1.You had caffeine too late in the day.

Even if you don’t think that cup of coffee in the afternoon affects your sleep because you still feel tired, science shows that it does. According to a small 2013 study in the Journal of Clinical Sleep Medicine, “a moderate dose of caffeine at bedtime, three hours before bedtime or even six hours before bedtime each have significant effects on sleep disturbance,” versus no caffeine at all. So even if you think that afternoon cup of coffee isn’t harming your sleep patterns, it’s best to skip it.

2. You’re feeling stressed.

If you’re dealing with a lot at the moment and it’s stressing you out, according to the American Institute of Stress, it may affect your sleep. It becomes cyclical: you feel stressed, so you don’t sleep well, which may lead to physical and mental health issues, which can cause stress in your daily life, leading to poor sleep. If you think stress is affecting your sleep, talk to your doctor or medical professional about your options for stress relief.

3. You’re exercising too close to bedtime.

If you’re exercising at night, close to the time you’re crawling into bed, and you’re having trouble falling asleep, your workout could be the culprit. According to the National Sleep Foundation, while overstimulating the body close to bedtime may not affect everyone’s sleep, it depends on the individual. So if you find that an evening run or weightlifting session is ramping you up too much and giving you more energy than you want in the evening, their recommendation is to try working out earlier in the day.

4. You’re congested when you lay down.

If you have allergies, a cold, or just suffer from occasional stuffy nose for another reason, it doesn’t make falling asleep at night any easier. The next time you find yourself tossing and turning at night, feeling stuffy, try Breathe Right nasal strips, a drug-free and clinically proven way to instantly relieve nighttime stuffy noses. The 3M adhesive will keep your strip secure all night long so you can focus on sleep.

5. You’re watching TV or are on your computer in bed.

Your computer, television, and even your phone give off blue light, which according to Harvard Medical School, at night, can throw your body’s circadian rhythms “out of whack.” Translation: your sleep can suffer. To help prevent any disruptions, try to avoid looking at bright screens two to three hours before bed. This should help you sleep more soundly.

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