Insomnia is a common sleep disorder that can make it hard to fall or stay asleep, or cause you to wake up early and not be able to go back to sleep. Insomnia can drain not only your energy level and mood but also your health, work performance, and quality of life. It’s no news that not getting enough sleep can affect your general health and well-being. According to experts, adults need about seven to nine hours of sleep a night. And how much sleep is enough varies from person to person. Insomnia is one of the most common health concerns among adults. Some experience short-term (acute) insomnia, which lasts for days or weeks. While some have long-term (chronic) insomnia, that lasts for months or maybe years.
Many factors can cause insomnia, like stress and anxiety, an unhealthy lifestyle, bad sleeping habits, or a bad sleeping environment. These factors are mostly related to acute insomnia while chronic insomnia is mostly caused by mental health conditions and the use of certain medications or genetics. Short-term insomnia can lead to daytime fatigue, difficulty concentrating, mood swings, and so on. If it becomes long-term, it can lead to the development of chronic diseases such as obesity, cardiovascular disease, diabetes, and many more. For chronic insomnia, seeing a doctor is advisable but for acute insomnia, below are some tips to help you sleep better.
1. REDUCE YOUR CAFFEINE AND ALCOHOL INTAKE: Caffeine and nicotine are natural stimulants that promote alertness. Caffeine blocks the adenosine receptor in your body, which is the substance in your body that promotes sleepiness. Caffeine can stay in your body for a very long time and this can cause sleep deprivation. And alcohol can make you wake up in the middle of the night, ruining your sleep pattern.
2. EXERCISE REGULARLY: Exercising regularly has been said to improve the quality of sleep. Working out is great for the body and mind and it can also help to get a good night’s sleep. And to sleep better, try not to exercise close to bedtime. This will make it not difficult for you to fall asleep. To get quality sleep, experts suggest exercising 3-4 hours before bed.
3. TRY NOT TO EAT OR DRINK WATER TOO LATE AT NIGHT: Eating late or heavy meals or drinking water before bed is not a good idea. Eating late can cause many discomforts at night like constipation, nausea, heartburn, and so on. And drinking water before bed can make you wake up multiple times in the night to pee. These discomforts and disruptions make it hard for you to fall asleep. If you become hungry close to bedtime, you should indulge in eating healthy snacks. And always try to drink water a few hours before bedtime.
4. AVOID TAKING NAPS DURING THE DAY: Short naps during the day generally do not affect nighttime sleep quality for most people. But if you are the type that finds it hard to sleep at night, napping during the day might worsen your problem. This is why it is advisable to avoid taking naps during the day to enable you to sleep better during the night.
5. STAY AWAY FROM BLUE LIGHTS OR ANY FORM OF LIGHT BEFORE BEDTIME: Blue lights from televisions, computer screens, phone, and tablet screens suppress melatonin levels and delay sleepiness. It is advisable to stay away from every electronic device before bedtime. And it is also good to make use of thick curtains to prevent other forms of light from disrupting your sleep.
6. PRACTICE A GOOD SLEEP ROUTINE: Cultivating a bad sleeping habit is one of the many factors that lead to insomnia. Staying up late intentionally for work or pleasure tends to disrupt your sleeping pattern and makes your body accustomed to sleeping late. It takes a lot of discipline to break a bad sleeping habit and master a good sleep routine. But like they say, practice makes perfect. As soon as you’re able to master a good sleeping habit, falling asleep becomes easier for you.
7. MAKE YOUR BEDROOM COMFORTABLE: Creating a good sleeping environment is one of the ways to have a good night’s sleep. To achieve this, your bedroom has to be neat and relaxing. If you prefer sleeping in the dark, you can sleep with a mask. If you prefer sound, you can make use of white noise machines. And if not, you can make use of earplugs. If you prefer a warm or cold room, you can make the temperature suitable for you. A relaxing bedroom differs from person to person. But one thing that is important in every bedroom is a comfortable mattress. Sleeping on a not-so-comfortable mattress is one of the major reasons why people find trouble sleeping. Say goodbye to sleep deprivation and get a mattress from us now!