Did you know that 50-70 million US adults have sleeping disorders?
The most common sleep disorder happens to be insomnia. In fact, insomnia may contribute to various deaths that occur all over the world. This includes errors from the lack of sleep brought about by insomnia or even the accidents that occur because of it.
Dealing with insomnia can be tough but it is possible to address. The following tips we have can help you get back the restful sleep that you deserve.
1. Stick to a Regular Sleeping Schedule
One way that can help in dealing with insomnia is to set up a consistent sleeping schedule. In this case, set a specific time for you to sleep and another for you to wake up. Remember to follow those times consistently.
By choosing to sleep and wake up on those hours consistently allows your body to follow this schedule naturally. A consistent sleeping habit will help your body clock adjust accordingly. This should aid you in taking control of your waking hours and help you with reestablishing your regular sleep rhythm.
2. Limit or Avoid Naps
There are times when naps can help you catch up on missed sleep. However, this is not always the case. Naps should not deprive you of the needed time to sleep. A regular sleeping schedule is still tantamount and should help you avoid sleepless evenings.
If anything, reduce the time span for naps to around 30 minutes or less. Avoid exceeding that amount of time and avoid taking naps beyond 3 PM.
Exceeding the amount of time for naps or choosing the wrong time to take a nap may disrupt your sleeping patterns, making it hard for you to sleep properly.
3. Make Sure the Bedroom is Cool, Dark, and Quiet
As an insomnia trick, ensure that your room is ideally set for sleeping. As long as the place is dark, cool, and quiet, you should be able to get your body to calm down and sleep. If the place you are sleeping in is too noisy, too bright, too hot or cold to handle, or even if the bed is not comfortable, you are prone to disrupting your sleep.
Reduce the noise that you pick up from outside with earplugs or other means to cancel noise. Also, ensure that the room is at the right temperature where you are comfortable to sleep at. A cool room to sleep in with a cool and comfy bed should help your body regulate its own temperature.
4. Turn off All Screens At Least an Hour before Sleeping
Screens from various appliances and gadgets can impede your sleeping habits. Electronic screens emit this blue light that disrupts the body’s capability to produce melatonin. So, if you are looking for a way to relax before going to sleep, turn off your TV or any device that has a screen.
To help you with this, you should also put those devices in a spot away from your bed. This should also help you with preventing the compulsion to check your phone every now and then.
Use a different method to relax like reading a book or listening to soft music.
5. Limit Activities in Bed
One way to beat insomnia is to program your mind that your bed is only meant for two things: sex and sleep. This way, it gives your subconscious the point that there are no other activities done in the bedroom except for these two.
With that said, avoid doing anything else in bed. Do not bring your work in bed. Do not do any strenuous activities in bed. Watching TV or listening to the radio in bed is ill-advised, as these can increase alertness and prevent you from sleeping properly.
Another thing to recall is that you should not do any stressful or stimulating activity before bedtime. If possible, postpone these until first thing in the morning. Worrying is also stressful so leave that behind as well.
6. Avoid Caffeine, Alcohol, and Too Many Fluids
While it may not be an issue now, this may haunt you later on as you age. The tendency of drinking too many fluids would be the urge to get up at night to relieve yourself in the bathroom. When you age, this becomes difficult, so avoid this as much as possible.
Alcohol can work as a nightcap as it can help your body relax. However, this becomes a problem when you run out. Avoid drinking alcohol if possible as this can cause dependence on the substance and may interfere with your sleeping patterns.
As for caffeine, it is highly recommended that you stop drinking caffeinated drinks at least six hours before bedtime. Any later and you’ll notice that the caffeine is still in your system, making it a bit harder to sleep.
7. Neutralize Anxiety
One of the ways to help you in dealing with insomnia is to neutralize anxiety. There are many ways that can help you deal with anxiety to allow you to get some sleep. We have mentioned some earlier where you should associate your bed with only sleeping, not sleeplessness.
In case you get caught in a sleepless night, try to relax and not fret about it. Being anxious about not being able to sleep makes that worse. Do something that is not stimulating, like reading a book. Also, try some breathing exercises and remember to stay out of your head.
8. Reduce Stress
There are a variety of relaxation therapies that can aid you in reducing stress. You can try these out before going to bed. Among these methods include biofeedback, meditation, progressive muscle relaxation (which can be through audio tapes or ASMR tracks).
Getting a massage is also another way to relax. The point is to relax the mind and body that it would be ready for sleep.
With regular exercise, you can improve your sleep duration and quality. However, do not exercise before bedtime as this has a stimulating effect. Rather, finish your exercising at least three hours before turning in.
10. Consult your Doctor
There might be other factors that are preventing you from sleeping.
Consult with your doctor to find out what is causing you to lack sleep. They can recommend some supplements to help your body sleep, or even sleeping aids (like the ones offered from this site) if you are suffering from sleep apnea and the like.
Take Control and Start Dealing with Insomnia Today!
Dealing with insomnia can take some effort but it is not a losing battle. With our guide regarding how to beat insomnia, you’ll soon be able to catch up on much-needed sleep.
Once your body gains the rhythm it needs on your sleeping patterns, you will find yourself energized during your waking hours. If you take care of your body, it will take care of you.
Did you find this post helpful? We have a variety of topics that you can read about, like this one about ways that you can improve performance at the gym.