Insomnia refers to sleeplessness that any medical condition cannot explain. Sometimes, our daily schedule and habits affect our ability to sleep. Here are eight tips to help you deal with insomnia and catch better sleep.
1. Shut Off Your Devices
Around 45 minutes before sleeping, you should power down all your devices. The blue light from your phone, tablet, or even your digital clock can affect your sleep.
Turn off all the sources of blue light at least one hour before going to bed. It means you shouldn’t scroll your phone or watch TV before going to bed.
2. Set up Your Room
Remember to make your room comfortable to sleep peacefully. Make your room cold and dark before sleeping. Roll down all the curtains and block lights from devices.
Make your room calm and quiet before sleeping. It is an effective insomnia treatment. You should keep your phone in silent mode. Only white noise from a fan or machine should be present in the room to help you catch better sleep.
If you want to sleep better, try to get some exercise every day. While a vigorous workout works the best, light exercise can help you sleep well. You should try not to do heavy exercises three hours before falling asleep. The energy you get right after a vigorous workout can keep you awake for a long time. However, gentle exercise for the mind and body can be great right before hitting the bed. Try yoga or tai chi before sleeping to get relief from insomnia.
4. Cut Out Caffeine
Caffeine is known to energize your body. It is excellent for most people right after they wake up. But consuming caffeinated beverages in the afternoon, mainly after 3 pm, can be disastrous for a good night’s sleep.
Look for hidden caffeine in everything you consume throughout the day. Even the tiny amount of caffeine in chocolate can affect your sleep quality. You might also find caffeine in some weight loss pills and painkillers.
5. Adjust Your Body Clock
Try going to bed and waking up at the same time every day. Even during weekends, you should maintain a particular routine. It ensures that your body stays on a snooze-wake schedule. Gradually, you will be able to fall asleep more quickly. You will also be able to catch sound sleep throughout the night.
6. Keep Your Bed for Sleep Only
Beds are comfortable, and you want to stay in your bed for everything. Some people have the habit of watching TV or surfing the internet in bed. People also prefer working and eating on their beds. But what they don’t understand is that it often negatively impacts their sleep. Keep your bed reserved only for rest and doze off peacefully.
7. Minimize Naps
Naps are supposed to help you feel energized. But if you nap too long during the day, it will affect your sleep during the night. Keep your naps less than 20 minutes if you can’t function without one.
You should try napping during the early hours of the day. A nap during the afternoon can be avoided with a short walk or phone call with a friend.
8. Put Away Your Clock
Some people have a habit of looking at their clock numerous times after lying in bed. Doing so makes your mind anxious about the next day, and you stay awake. Put your clock in a drawer or cover it to avoid looking at it from time to time.
A good night’s sleep will help you function better throughout the day. Follow the tips to sleep peacefully and wake up feeling energized.