A good night’s sleep can make the difference between a body that’s healthy and a body that’s in poor condition. Ideally, people need around 6-10 hours of sleep a day depending on how old they are.
For others, it is easy to achieve. For those suffering from insomnia, however, it’s a big challenge.
Insomnia is a sleeping disorder that makes it harder for people to sleep. It doesn’t just prevent longer sleep, it also prevents good quality sleep.
It is caused by various physiological and psychological problems that need to be addressed fully for victims to actually get a good night’s sleep.
While problematic, insomnia is far from being an unsolvable problem. In fact, there are many things you can try to ensure that you can get better sleep.
Some helpful tips on how to fight Insomnia
If you are fighting insomnia on a nightly basis, then here are a few helpful tips that you might want to try out first.
Create A Sleeping Environment That Suits You
The more comfortable your sleeping environment is, the easier it will be for you to get some good sleep. There are a lot of factors that can affect your sleeping habits. This includes the room’s lighting, your bed, the sounds, and even the scent of your bedroom.
Each person has their own preferred sleeping environment. Some people even find it easier to sleep if they are in a brightly lit room.
Find out what makes you more comfortable and stick with it. Your body will be able to rest a lot easier if it’s in a space it’s very comfortable with.
Sleep On A Schedule
This is one of the most important aspects of getting a good night’s sleep. Sleeping on a schedule doesn’t just give you a better body clock, it also gives you better REM or rapid eye movement which is a phase of sleeping that is very important. To put it simply, REM is what many would call a deep sleep.
As much as you can, you should try to sleep at the same time every night. Schedule your day accordingly so that you are free to sleep and are ready to do so at the time you pick. Of course, you should also set an alarm for the time you want to wake up as well as this is important too.
It can be hard to create a good sleeping schedule at first but eventually, your body clock will adjust to the pattern and you won’t have any trouble sleeping anymore.
Maximize Your Online Resources And Study More!
There have been countless studies about sleep quality as well as insomnia. According to Snooze University, one of the best ways to understand insomnia and sleep is to simply study more about them. There are many websites and platforms that can help you be more acquainted with sleep.
From REM calculators to summarized research, you should not be afraid to explore your resources online. The more you learn about sleep, the faster you’ll be able to unlock the secret behind it. It will also help you get a better understanding of the factors that are currently affecting your sleeping habits.
Stay Active Throughout The Day
Staying active throughout the day provides a lot of benefits for your body. Aside from making you healthy overall, it can also exhaust your mind and body which will make it easier for you to sleep once nighttime hits. As such, try to squeeze in exercises at least one or two hours a day.
You might think that it’s wise to tire yourself out before sleeping but that can actually be a bad idea. Exercising can actually stimulate people and make it harder to sleep. A good way to avoid getting too stimulated is by exercising at least 3 hours before your preferred time of sleep.
Try To Eliminate Or Limit Stimulants In Your Diet
What you put inside your body will also affect your sleeping patterns. If you are having trouble sleeping, check out your diet.
Taking too much caffeine or alcohol will actually cause you more trouble sleeping. These are called stimulants and they are the last thing you want if you have insomnia.
As much as possible, you should eliminate sources of caffeine and alcohol from your diet. If you can’t try to limit yourself. For example, only take one cup of coffee throughout the day and make sure that you only take it during the morning. If you consume alcohol, try to do it at least once or twice a week only.
Consider Visiting A Specialist
If you’re really having trouble sleeping, then it might be a problem that a specialist can solve. Not all sleeping problems can be handled by simple tips and DIY sadly. In some cases, you’ll have to visit a physician or even a psychiatrist if your efforts prove useless so far.
In some cases, insomnia can only be resolved with clinical treatment such as prescription drugs. This is only reserved for severe cases so try not to worry about it too much for now.
Don’t View Screens An Hour Before Sleeping
Your TV, smartphone, tablet, and other gadgets with screens are the last thing you’d want to touch before sleeping. The screens of these devices emit blue light. This is an invisible light that actually affects your sleeping patterns heavily. It will make it harder for you to sleep all in all.
Ideally, you should touch any of your gadgets or even watch TV an hour before going to sleep. Instead, do other non-techy ways to entertain yourself or to tire your eyes out. These include reading books, writing in a journal, getting the best sleeping position or even working on your crafts such as painting.
There are a ton of benefits to getting good sleep as there are a ton of downsides to not getting enough sleep as well. Insomnia is a problem that many suffer from so it is very important that you take the necessary steps to ensure that you are able to fight through it easily.