If you don't sleep well in general, you may think too much and have a hard time to switch brain off.

I think there's no actual time to sleep. And it's even worse when you can't get a good night's sleep.

Here are a few things you could try:

Get moving a bit. I know it's the last thing you feel like doing, a bit of light exercise or a walk can help with the cramps.

Ever tried a hot water bottle on your tummy?

It's like a warm hug for your cramps. Super soothing.

Make sure you're drinking enough water. It sounds weird, but it can help with bloating and cramps.

Try curling up in bed like a snug little bug. The faetal position can take some pressure off and help with the pain.

First of all, If you don't sleep well in general, you may think too much and have a hard time to switch brain off.

Add to that predisposition the guilt over your then-present situation and... well, you can put two and two together.

You would lay awake castigating yourself, going over everything you had ever done wrong in your life, couching it all in the harshest of terms.

The beds are not right, the mattresses are about two to three inches thick depending on how old it is. Not comfortable by any stretch and even though you adapt to the conditions, that setup wrecked your back.

 Disclaimer:: The information on this POST is not intended or implied to be a substitute for professional advice. The opinions expressed within this article are the personal opinions of the author. All content, including text, graphics, images, and information, contained in or available through this article is for general information purposes / educational purposes only, and to ensure discussion or debate.

 Thank you ….What happens if you regularly only get 3 hours of sleep per night?

Do you smoke weed or take sleeping pills to sleep because you are not able to sleep because the memories of abuse are constantly racing through your mind?

How can I turn my mind off at night?

I keep thinking and worrying about all the things I need to do the next day or during the week and end up tossing and turning and not being able to sleep until some ungodly hour.

I got sick after eating burgers and lost 14 pounds in 11 days but then got better except now I cannot sleep. I haven’t slept for over a week. My brain feels like it’s deteriorating.

What should you do?

Should you be worried?

Daytime sleepiness

If an individual is drowsy during the day, every day, there is a chance he or she has severe sleep apnea. People who struggle with this condition combat sleepiness throughout the day and sometimes unintentionally fall asleep.

Daytime sleepiness that occurs when behind the wheel of a car can prove deadly.

Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested.

Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.

If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.

Pay attention to what you eat and drink.

Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

Do you want to add a word or two?

Create a restful environment.

Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

 Limit daytime naps

Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.

However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.

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Include physical activity in your daily routine

Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.

Spending time outside every day might be helpful, too.

Manage worries

Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.

Know when to contact your health care provider

Nearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. Identifying and treating any underlying causes can help you get the better sleep you deserve.

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