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How to Get Your Sleep Back
Do you sometimes feel like you're tossing and turning for hours at night, but can't fall asleep? Or maybe you wake up in the middle of the night and can't fall back asleep. You might not have serious sleep problems, but mild sleep problems can still be quite annoying. Not being able to sleep well can really hinder you the next day: you feel tired, irritable, and have trouble concentrating. Fortunately, there are several things you can do to get your sleep back on track!
What Are Mild Sleep Problems?
Mild sleep problems are situations in which you don't have severe sleep deprivation, but your sleep is still disturbed. This can manifest itself in various ways:
- Difficulty falling asleep – You lie awake for hours, your thoughts keep racing and you can’t really “relax”.
- Wake up early – You wake up in the middle of the night or too early in the morning and then can’t fall back asleep.
- Restless sleep – Your sleep is not deep enough, so you don’t wake up feeling truly rested.
- Not getting enough sleep – You feel like you're not getting enough sleep, but it's not so severe that it becomes a sleep disorder.
- Disrupt sleep and wake cycle – You don't have a regular sleep pattern and often feel energetic in the evening and tired in the morning.
While these sleep problems may not seem serious, they can still affect your daily life. Your body and mind need sufficient rest to function properly. Fortunately, it's often possible to address mild sleep problems yourself.
Why Do You Have Trouble Sleeping?
There can be several causes for mild sleep problems. It's not always a matter of not getting enough sleep; often, there's more to it. Here are a few possible causes:
When you're constantly occupied with your thoughts—for example, due to work, school, relationships, or worries—it can be difficult for your mind to relax while you're in bed. It's as if your brain is in constant "standby," ready to ruminate. This can make it take longer to fall asleep, or cause you to wake up frequently in the middle of the night.
If you don't go to bed and wake up at regular times, your sleep pattern can be disrupted. This can prevent you from entering a natural sleep cycle, leading to restless or less deep sleep.
We all have the urge to check our phones or laptops before bed. Unfortunately, the blue light from screens negatively impacts our sleep hormones, making it harder to fall asleep.
Caffeine (found in coffee, cola, or energy drinks) or sugar can boost your energy levels and disrupt your sleep, especially if consumed too late in the day.
If your mind is too preoccupied with worries about the future, work, or personal matters, it can cause you to lie awake or wake up constantly. You feel mentally "overloaded."
Sometimes physical discomfort, such as muscle pain or an uncomfortable sleeping position, can disrupt sleep. Noise or light in your bedroom can also contribute to sleep problems.
What Can You Do About Mild Sleep Problems?
The good news is that you can do a lot to address mild sleep problems yourself! It's all about creating a calm, relaxing sleep environment and adjusting certain habits.
Here are some practical tips:
It helps enormously to go to bed and wake up at roughly the same time every day, even on weekends! This helps your body get used to a regular rhythm, which helps you fall asleep more easily and sleep more deeply. Try to use your bedroom exclusively for sleep and relaxation, so your brain associates the space with tranquility.
Blue light from phones and laptops disrupts the production of melatonin, the hormone that helps your body fall asleep. Try to avoid screens for at least an hour before bedtime. If you absolutely can't live without your phone, you can use apps that reduce blue light emissions or use "night mode" on your phone.
Create a relaxing bedtime routine. Read a book, listen to soothing music, or try using a meditation app. Breathing exercises can also help calm your mind and body. For example, consider the 4-7-8 breathing pattern: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Caffeine, energy drinks, or heavy meals can prevent you from falling asleep. Try to avoid caffeine after noon and don't eat your last meal too late. A light snack just before bed can sometimes help, such as a little yogurt or a banana.
Ensure a comfortable sleeping environment. This means a good mattress and pillow, a dark room, and a cool, quiet environment. You may also consider using eye masks or earplugs if you are sensitive to light or sound.
Sleeping a lot during the day can disrupt your sleep. Try to keep naps short (no more than 20 minutes) and not too late in the day.
If you find yourself worrying a lot before falling asleep, it can be helpful to write down your thoughts. This can be a way to clear your head and put your worries for the next day aside, so you don't keep ruminating.
Sometimes it takes a while to get your sleep back on track. If you're having trouble falling asleep, try not to get frustrated. Get up, walk around, or read a book. Give yourself the space to restore your natural sleep rhythm without pressure.
When Can You Seek Help?
Mild sleep problems can often be addressed on your own with the tips mentioned above. But if you find your sleep problems persist, or if they're interfering with your daily functioning, it might be wise to seek help. Talking to a coach or therapist can help you address underlying stress or worries that are disrupting your sleep. Sometimes, small changes in your mindset can also make a big difference in how well you sleep.
If you find that your sleep problems are really exhausting you, or if you have been suffering from them for a long time, it is always a good idea to consult an expert for further support.
A Quiet Night, A Fresh Start
Mild sleep problems can sometimes be annoying, but the good news is that they're usually easy to address. By making small changes to your routine, your environment, and your mindset, you can regain a healthy night's sleep and regain your energy.
Want to learn more about how to improve your sleep and well-being? We can help.
JongStressVRIJ stands for
- Online & on location
- No waiting times, immediate help
- For everyone
- 1 permanent supervisor
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ReviewsBecause I was going through a difficult time, my employer recommended a program at "Jong Stress Vrij" (Young Stress Free). I'd never received this kind of help before and didn't know beforehand whether it would help me. Despite my period of negativity, this program definitely helped me, from EMDR treatments to a normal and trusting hour of conversation. I'm also very grateful for their help, advice, and support. I now cope with negative situations more easily and can also let things go more quickly thanks to the program. I therefore recommend it to anyone who's feeling down! Once again, I'm very grateful to "Jong Stress Vrij" and my employer for this kind of support. Kind regards, Max
I'd like to share my experience with my husband and I about the relationship therapy I received from Joost and Priscilla. Relationship therapy sounds difficult to us, but we recommend it to everyone, even if your relationship is currently strong! We attended therapy with Joost and Priscilla. It was very helpful and comforting to talk together. Sometimes we felt overwhelmed. Joost and Priscilla are very knowledgeable and can summarize topics effectively. We were given assignments to do at home, which we still use in our daily lives. It all sounds so logical, but only when you face it head-on can you work on it. Thank you for your wonderful help!
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