How to Sleep Better at Night: Seven Possible Reasons Why You Can’t Fall (or Stay) Asleep

Introduction

Getting a good night’s sleep is something everybody should experience more often than they do.

A good night’s rest can help you be more productive, feel less tired, and allows you to get through your day without having to take a nap.

The art of getting a good night’s sleep is not rocket science, but there are several things you can do to increase your chances of not having to stay awake in your bed for hours.

Unfortunately, getting a good night’s rest isn’t always easy. Stress, blue light, and many other factors come in to play. This especially true for new couples. New relationships come with a myriad of good times, and of course, some unique moments which require adjustment.

Sleeping next to a new partner counts as one of those adjustments. Cuddles aside, learning to sleep better with a new partner can prove rather tricky, especially if you are accustomed to sleeping solo.
Fighting for the blankets, getting pushed to the corner of the bed, snoring, and continuous movement are just a few of the reasons why sleeping with a new partner is somewhat problematic.

You need to be prepared. The fact is when the big move in happens, one of the two people needs to sacrifice their bed to move into their partner’s room. For the best sleep possible, it’s best to celebrate the momentous occasion by creating a brand new bedroom space together, tailored to meet both your needs.

Here are some important tips to help you improve your sleep life and some importance advice to sleep better with a new partner.

Seven Possible Reasons Why You Can’t Fall (or Stay) Asleep

Up to 70 million adults in the United States of America have a sleep disorder.

That’s no small number. They’re extremely common and yet, sleep problems can make someone feel incredibly isolated.

It’s hard to remember that you aren’t alone when you’re experiencing a problem that affects your life to such an extreme level.

Many people struggle to get to the bottom of their sleep issues. They don’t think they have an underlying illness, they go to bed at the same time every night and yet, sleep doesn’t come easy.

The truth is, there are a million possible reasons you can’t fall asleep. To find the one that applies to you, it’s important to think hard.

These are some of the most common causes of sleep issues — and yet, some of the most unexpected.

You Can’t Fall Asleep Because You Use Your Bed for Other Activities

Your brain should associate your bed with sleep, and very few other activities.

Many people use their bed for a multitude of things despite this widespread advice. It’s common for people to lie in bed while watching TV, using their laptops, or playing on their phones.

Many people check social media right when they wake up and right before they go to sleep.

If you do this, however, your brain will associate your bed with a whole host of activities. Make it a place where you sleep, and sleep alone, and you’ll have an easier time dozing off.

When you lie down, you want your brain to make the connection to sleep. Not Facebook, a Netflix binge, or anything else.

You’re Eating High-Calorie Foods Too Close to Bedtime

If you eat a couple of slices of pizza right before bed, or some other midnight munch that’s high on calories, you’re probably sacrificing a good night’s sleep.

No one wants to go to bed hungry, but pick something that’s low in calories instead.

High-calorie foods mess with the energy levels of your body as well as the temperature, and this can make sleep hard to come by.

High-calorie foods are best consumed earlier in the day when the impending necessity of sleep isn’t an issue.

There’s a Deep Source of Stress in Your Life

The most common cause of sleep issues? Stress.

Stress can do all sorts of things to your body. It can cause your mind to become overactive and can even cause damaging physical problems.

The link between TMJ and stress is a pretty significant one, and TMJ is one of the physical problems known for causing sleep issues. Often, although the pain will affect you greatly, the noise of teeth-grinding could also have an effect on the person trying to sleep next to you.

It’s important to examine the stressors in your life and try to eliminate them, if possible.

Stress and all that comes with it — including pain, with conditions like TMJ — will wreak havoc with sleep.

Your Hormone Levels Have Changed

Hormone levels can cause many temporary problems — from body temperature changes to sleep.

People are most vulnerable to hormone levels changing during menstrual cycles, pregnancy, and menopause.

The loss of estrogen is the main culprit, making those experiencing it unable to sleep — or sometimes unable to stay asleep.

You’re Napping Too Much

If you can’t sleep at night, it might be because you’re napping too much during the day.

A nap might not seem like it’s doing much damage — after all, how could an hour in the afternoon affect going to bed at night? Or a mere twenty minutes in the evening?

If you’re going to nap, it shouldn’t be after 3 pm or for longer than 10-20 minutes. Anything else is risking interfering with your sleeping pattern, harmless as it may seem.

The Silence Is Overwhelming

For light sleepers, silence can be the killer of sleep.

Many people don’t expect silence to be the answer to, “Why can’t I sleep?” But the truth is, for the light sleepers, white noise is better than complete silence.

This is because complete silence provides no background to isolated noises. A cat meowing outside probably won’t be heard over white noise but if it’s isolated, it’s sure to wake you up.

Some people really struggle to fall back asleep after they wake up, so these isolated noises can be detrimental.

You Aren’t Being Active Enough

Some people live a very sedentary lifestyle.

With more people working in office jobs rather than manual labor, and even more working from home lately, sedentary lifestyles are all too common.

While there’s nothing inherently wrong with it, it does require balance. Going outside to exercise and making sure you tire yourself out at least once a day might just do wonders when it comes to falling asleep at night.

Just don’t leave it too late, or it’ll have the opposite effect.

It’s Important to Get to the Bottom of Your Sleep Problems

There are many possible reasons you can’t fall asleep. From physical problems such as eating too much high-calorie food late at night to emotional ones such as stress, sleep can be fickle.

It’s important to know exactly what works for you. Some people can’t sleep in silence because the isolated noise will jerk them awake; others are using their bed to browse their phone and watch movies when they should only be using it for sleep.

Examine your lifestyle and you might just realize what issue is making sleep so difficult.

For other health and lifestyle tips, check out our blog!

Tips to Get a Restful Night’s Sleep

Here are 5 things you can do to get some serious rest…

Create A Routine

You will want to create some kind of a routine of different things that relax you and are healthy for you. This can be simple things such as taking a shower, brushing your teeth and massaging your feet. It could also be stretching, getting into a nice, clean bed and putting on some white noise. There are a lot of different things that can be done and not all of these things are going to help everyone get to bed. It will take some experimenting but once you find what works for you, you can create a routine before you go to bed.

Get Rid of Distractions

If you feel relaxed and have done relaxing things before you go to bed and still can’t fall asleep you may need to get rid of distractions in your home. This could be something such as getting a lock on your bedroom door or securing a home security system so you don’t have anxiety of a robbery.

Your physical surroundings could also be the cause of your inability to fall asleep. Make sure that your lights are off and the room is dark. If there are loud noises you may want to invest in some earplugs or get a sleep mask to block out any light from outside.

Watch Your Diet

If you are prone to acid reflux this is for you. Overall it is just unhealthy to eat right before you go to bed. Your stomach is usually full and you are trying to sleep on a side that feels comfortable and you can’t even think about sleeping on your stomach.

If you do end up eating before you go to bed it is best to fall asleep on your left side. This way your stomach is on the bottom not the top and allows your digestion process to carry on as normal without any extra upsets. Avoiding spicy foods is also helpful or large amounts of food.

Have a Schedule

It is best if you are able to fall asleep and wake up at the same time everyday. While this isn’t always possible because life can get crazy, you will want to try and set your alarm for the same time everyday. This will help your body healthy and have some normality with your sleep schedule. Your schedule doesn’t have to be exact, as long as you start your routine around the same time every night and have an alarm set for the next morning this should be enough to alert your body it is night to sleep.

What are You Sleeping On?

Your mattress or even your sheets could be the culprit of your poor night’s sleep. This can be a little hard to believe but think about it. If you are sleeping on a surface that is too soft or too hard for your body, your body is going to let you know about it even if you are really tired.

How To Sleep Better With A New Partner

Sleeping next to a new partner is a big adjustment for most. This is especially true if you’re used to sleeping alone. No worries! Here are some tips to help you sleep better with a new partner.

Upgrade to a Roomier Mattress Size

If your partner has a full-size mattress, buying a new bed is a must. This is too small for two adults to share comfortably. A queen-size or king-size mattress is your best bet. The trick to upgrading to a new mattress is understanding how different mattress sizes will work in your bedroom space.

Mattress dimensions can vary in different regions, so it is best to do some research first.

Upgrading from full size to a queen-size can be life-changing. Or in the case of sleeping with a new partner, it can mean the difference between waking up about to fall off the bed and sleeping in blissful and spacious comfort.

Isolating Motion is a Thing

If you or your partner are continually moving, get to know motion isolation. It’s a feature that many high-quality memory foam mattresses come with due to the density of the material.

Motion isolation means that the mattress absorbs movement, as opposed to bouncing off the mattress like many traditional options such as spring and latex.

Not only is a memory foam mattress an excellent choice for partners, they are also considered one of the most comfortable mattresses on the market for just about any type of sleeper.

Nowadays, you can buy a new mattress online from the comfort of your existing bed. You can read thousands of reviews and take your time selecting the best mattress for you and your partner.

Create Bedroom Energy You Both Love

We all have different tastes. Sleeping in a room you don’t like can actually lead to inferior sleep. Good taste goes beyond just the bedroom decor. The scent of the room, natural light, colors, bed sheets, and clutter all play a pivotal role in helping create the best environment for the perfect sleep experience.

When moving in with a new partner, list the things that matter the most to both of you. Maybe a spring clean of extra clutter can help create a more open space for deep sleep and clear thinking.

Adding some plants, a piece of artwork you both love, and a new set of comfortable bed sheets can go a long way in creating a space you can both enjoy sleeping in.

Think About Your Bed Base, Too

A new bed frame is great for comfort and storage when you are sleeping with a new partner. If your partner snores, likes to read, play video games, or watch TV while you sleep, an adjustable bed frame with massage capabilities might be just the right base for you.

Not only do adjustable bed bases look stylish and sleek, but they also have incredible features designed for partners to sleep better. Controlled with a wireless remote, adjustable bed frames feature USB charging ports on each side of the bed (no more fighting for the phone charger), massage functions, and split king options allow each side of the bed to be controlled independently. These frames minimize disturbance and look modern, too.

If storage is more, your thing, a bed frame like a foundation can be a great choice. These frames are cost-effective and have ample space beneath the bed for all those extras your partner moves in with.

Conclusion

Try these tips to get a better sleep. And if you’ve just moved in with your significant other, this guide will make the adjustment period as cozy and possible. Before you know it, you will forget what it was like to sleep without your love.

However, if you’ve followed all the tips here, have done a lot of research, and put a bunch of effort into your sleeping but you still can’t fall asleep, you will want to consider consulting a trusted medical professional.

What are some things that you do to help you fall asleep and stay asleep? Comment below and be sure to share with a friend that has trouble falling asleep!

About Shannon Clark

Shannon holds a degree in Exercise Science and is a certified personal trainer and fitness writer with over 10 years of industry experience.