Getting through every day can be very tiresome if you are suffering from Insomnia. Learn some tips on how to deal with it and get more sleep.
Insomnia is a fairly common sleep disorder. When you have Insomnia it becomes hard to fall asleep, then once you go to sleep you cannot stay asleep for long.
You might wake up earlier than usual or once awake, it becomes tough to get back to sleep. Many people suffering from insomnia feel tired after waking up.
Having insomnia can cause poor energy levels, and you may end up in a bad mood, it will also adversely affect your health. This in turn affects the quality of your life and how well you perform at work.
Usually, a healthy adult needs up to eight hours of sleep per night. Having prolonged insomnia may be linked to other health conditions. Insomnia can be acute when the patient has to deal with it for days or weeks.
This normally can be caused by too much stress or experiencing a traumatic event. Insomnia can be chronic or long-term, where it can continue for more than a month. By making simple changes in your lifestyle might help in dealing with insomnia. Read on to find out more.
You can consult with your doctor and buy Zopiclone. This medicine helps in managing short-term insomnia. Be sure to tell the doctor all your medical history and take medicine only prescribed by the doctor and in the recommended dosage.
Refrain From Alcohol, Caffeine, and Nicotine
Caffeine can affect the quality of sleep significantly as its effects last for several hours. Caffeine will make it difficult for you to induce sleep and also make you wake up frequently throughout the night.
On the other hand, alcohol is known to work as a sedative during the first few hours of consumption, but may lead to restless sleep and getting up frequently throughout the night. Nicotine has similar effects on sleep. So it is advised to avoid smoking, and consumption of caffeine and alcohol if you are suffering from Insomnia.
Maintain The Same Sleep Routine
Your body needs to be trained to induce sleep at a certain time every day. So each day, you should practice going to bed and waking up at the same time. So avoid sleeping till late even on weekends and maintain a consistent time of going to bed and waking up from sleep regularly. This will condition your body to get your mind ready for bed.
Take Limited Naps
Napping is a great way to re-energize yourself during the day and catch up on the sleep you have lost. However, you must maintain a regular sleep pattern and cue your sleep with the darkness of night time.
Too much napping during the day will invariably affect the quality of sleep you are supposed to get at night. So avoid naps and make it very limited if you must take it during the day.
Ger Regular Exercise
Getting regular exercise is a great way to improve the duration and quality of your sleep. Your sleep quality can get significantly improved just by getting at least 10 minutes of aerobic exercise per day. You can also try running, cycling, and swimming.
But keep in mind that exercise stimulates the brain so you must avoid doing any form of exercise within 3 to 4 hours of going to bed. Yoga and tai chi are exercises that help to release tension from the mind and body so you can do them in the afternoon or early evening.
Don’t Do Any Activities In Bed Other Than Sleeping
The bed is meant primarily to sleep in and that is exactly what you should be using it for. Do not get into bed only to be doing other activities such as studying, making phone calls, doing an office project, or even watching TV. activities like listening to the radio or watching TV keeps your brain alert. So avoid doing these in the bedroom if you are suffering from insomnia.
Don’t Drink Or Eat Heavily Before Going To Bed
When we have a meal or a heavy snack our digestive system activates to digest the food. This is why you should finish your meal and avoid heavy snacking long before going to bed.
Especially if you have gastroesophageal reflux then you should avoid eating before going to sleep as it could make your symptoms worse. Likewise, if you drink too many fluids before going to bed, your bladder can get overwhelmed. That means you will need to make frequent visits to the bathroom and this will invariably disturb your sleep. So avoid drinking too much before bed. Eat healthy food instead that will help you to sleep better.
Create a Cozy Bedroom Ambiance
One of the best ways to induce sleep is to have a cozy and inviting bedroom. If you can create a welcoming environment in the room then it’s half the work done. So try to control the noise, temperature, and lighting of the bedroom so that it is conducive to falling asleep. Your bed needs to be comfortable, try to get the right bedding and pillows. The mattress should be firm and comfy. Make sure there is no noise coming in from outside. Get a white noise maker to drown out the outside noise if you live next to a noisy highway. Use heavy curtains to shut off the light from outdoors during nighttime.
Go To Bed Stress-Free
If you are going to bed stressed out over daily life events then chances are, you will find it hard to fall asleep. Being stressed and anxious keeps your brain working overtime so clear your head, destress, and then head for bed. There are some stress reduction methods available which you can try to bring your body and mind at ease. You can try techniques of deep breathing, meditation, and muscle relaxation. Going to bed in a relaxed state of mind will not just help you fall asleep faster, but it will also allow you to have a deep, sound sleep.
Getting a good night’s sleep is essential to have a healthy and productive day. It prepares the body for the day ahead and wipes out the fatigue from the entire day. But suffering from Insomnia means struggling to get that much-desired sleep every night. Follow the simple tips mentioned above to make that goal a little easier to achieve. Have a good night!