(BPT) - Having trouble falling asleep is the worst, right? You toss and turn, you glance at the clock - again - calculating how much sleep you could get if only you would drift off this very moment. And of course, you don't, which only makes you feel more anxious, which just makes you feel more awake.
Don't worry, just about all of us have been there. According to a sleep survey, commissioned by ZzzQuil and conducted online by Harris Poll, nearly 9 in 10 Americans (87%) report they have experienced trouble falling asleep. Let's look at the common causes of sleepless nights that were uncovered by the survey:
*Stress related to family life tops the list of things that keep Americans up at night, with 41% saying family stress typically prevents them from falling asleep easily
*One in 3 Americans (33%) report that overstimulation typically keeps them awake
*Financial worries keep 32% of Americans awake at night
*For 30% of Americans, fretting over to-do list items has kept their minds active and awake past bedtime
*Sometimes you just can't get comfortable, especially if you're trying to sleep in a new and different environment. One in five Americans (20%) report that uncomfortable sleeping arrangements typically prevent them from falling asleep easily
Yes, it sure seems like life conspires to interfere with the rest you need. Luckily, many find that all it takes is a few small changes to help avoid the worries that can keep you up. Next time your mind is racing before bed, try one of these tips to clear your mind to help get the rest your body and mind need.
1. Make time to wind down
No matter how late the hour, every bedtime routine needs some low-stimulation downtime. Think of it as a cool-down from a high-energy day. Try a series of stretches, a meditation session or reading a book. Downshifting sends a cue to your mind that it's time to get sleepy!
2. Take back control
Even people in highly stressful situations can feel relief once they retake control. Sometimes, the late-night stress and obsessing is a sign that something needs more attention. Try new tools to organize your life, such as a financial planning tool, a simple to-do list or an organizational app. Then when it's time to sleep, it will be much easier for your brain to switch into rest mode. You'll know all the details of the coming day have been thought through and settled!
3. Get some help
If the craziness of life occasionally gets in the way of rest, a sleep aid before bedtime may be an effective remedy. ZzzQuil is an over-the-counter solution that's non-habit forming and will help you fall asleep in as little as 20 minutes. On those unexpected nights when you just can't fall asleep, ZzzQuil is a realistic option to help you get the rest you need.
4. Lighten your mood
When the stress of the day leaves you feeling amped, taking time to relax can go a long way in quelling your churning mind. Take a long walk, chat with an old friend or watch an episode or two of your favorite comedy.
5. Create a relaxing sleep environment
Make sure your sleeping nook is designed to help you rest. Sometimes, small adjustments, such as ear plugs, white noise from a fan and heavy shades, are more than enough to screen out any noises and lights that could interrupt sleep.
Go ahead and get some rest - you deserve it! The bottom line is sleep is important to keep our bodies healthy, our moods happy and our minds sharp and alert. Follow these tips and you can help prevent everyday setbacks from interfering with a good night's sleep, which is, when you get right down to it, an important fuel of life.
For more information about occasional sleeplessness and the entire ZzzQuil lineup, visit ZzzQuil.com.
The survey was conducted online within the United States by Harris Poll on behalf of ZzzQuil from Dec. 21-13, 2016 among 2,054 U.S. adults ages 18 and older. Figures for age, sex, race/ethnicity, education, region and household income were weighted where necessary to bring them into line with their actual proportions in the population. This online survey is not based on a probability sample and therefore no estimate of theoretical sampling error can be calculated. For complete survey methodology, including weighting variables, please contact Emily Collawn (Emily.Collawn@mslgroup.com).