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A Few Tips For Dealing With Insomnia

A Few Tips For Dealing With Insomnia

If you have been lying awake at night under the dread curse of insomnia, fear no more. With a few changes to your lifestyle and sleep process, you can renew your capacity for relaxation and high-quality sleep.

Regular schedules — your sleep quality is determined by a sleep cycle that is regulated by your daily habits. It is tempting to sleep in till late on the weekends and stay up to the wee hours of the morning for a couple of nights. But if you have been suffering insomnia, getting up at the same time and sleeping at the same time will allow your body to fall into a predictable pattern of behavior and improve your capacity for sleep.

Eliminate alcohol and stimulants — caffeine can stay in the body for 6 to 24 hours, so if you are drinking this stimulating percolated Java potion of the gods, it could be kept awake at night. Not only does caffeine keep you from falling asleep, but it can also interrupt the sleep cycle. Alcohol seems to have a sedative effect, causing the inebriated to fall into a blissful sleep. But the presence of toxins in the blood can reduce the quality of your sleep. If you are taking any medications or other natural or synthetic treatments, ask your doctor how these substances could be affecting your sleep quality.

Limit naps — napping seems like the best way to catch up on some sleep, but may not always work out that way. Without a well-established sleep pattern, the body will not attain optimal sleep quality. Napping during the day can reduce the quality of your sleep at night.

Exercise regularly — one of the best ways to attain a good night’s sleep is by improving your physical capacity and daily energy expenditure. But this should be timed for best results, exercising immediately before bedtime should be avoided as this will make it harder to fall asleep. Try to complete your exercise routine about 3 hours before bedtime.

Limit activities in bed —the bed should be kept for sleeping and sleeping alone. If you are suffering from insomnia, you don’t want to be making financial plans, sending work emails, networking, playing video games, or anything else in bed — just sleep and sexual activities. Anything else will result in increased alertness and can make it more difficult to get sleep.

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Minimize your snacking before going to bed — eating a large meal, a heavy snack, or even certain types of foods before sleep can impact your capacity to achieve healthy rest. An active digestive system is using a lot of energy and this can keep you fully awake and could also excite heartburn. Drinking a lot of fluids before you sleep can also cause an excitable bladder that will require many trips to the bathroom.

Make your sleeping environment comfortable — the temperature and levels of comfort in your room should also be set to your greatest comfort. If there is a noisy clock, an excited pet, or a snoring bed-fellow in your room, consider kicking them out to the living room so you can sleep well. Set the darkness levels to a very low level and keep your room as cool as possible. Invest in a new mattress, find out how long Siena’s mattress last.

Get all your worrying over with before you go to bed — if you find yourself lying in bed for hours thinking and puzzling over situations in your personal, professional, social, or academic life, set these matters aside before going to bed. Write them down in a notebook, create lists, compose an angry letter (but don’t send it), or journal. But clear your mind before you go to sleep.

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