In recent years, many studies have found that sleeping deprivation has increased amongst the population. Although insomnia is not something you can choose not to have, you can adopt changes in your lifestyle and habits to help your body fall asleep easier.
When In Bed, Don’t Do Anything Else
Normally, you could consider watching tv or listening to something when you cannot fall asleep. Still, the truth is that these habits make falling asleep harder for your body since they increase alertness instead of helping you relax. Instead, try a fan or a white noise machine if you find it necessary to listen to something while falling asleep.
Any type of screen or lamp should be banned from the bedroom during the sleeping time because the light will keep your body awake.
Don’t Drink or Eat Before Going to Bed
Although a night snack might seem tempting, refrain from eating or drinking at least two or three hours before going to bed. Otherwise, your digestive system will be active when you go to bed, and that could keep you awake.
If you suffer from digestive problems, this point is extremely important since eating late dinner could aggravate pre-existing symptoms that might keep you from sleeping correctly.
Create a Comfortable Environment for Sleeping
When you go to bed, you have to make sure that your bedroom´s conditions are perfect for you to get a good night in Morpheus’ arms. Not too hot you get nightmares, but not so cold you cannot relax. The right mattress is another basic part of enjoying a good night of sleep, so check out Real Simple to find the one that suits your needs.
Block light and noises that might disturb your sleep and get anything that could interrupt it out of the way.
Exercise Consistently
Exercising during the day is perfect for a night of deeper, uninterrupted sleep; since your body gets tired and needs to sleep better. However, it is important to remember not to exercise in the last three hours before going to bed since it might act as a stimulus instead of a relaxant to the body and make sleeping harder instead.
If you want to do something physical before you go to bed, try meditation or deep breaths instead, this will help your body get rid of the stress you’ve suffered throughout the day.
Try Cognitive Therapy
This type of therapy might help people with insomnia identify inappropriate thoughts, ideas, and activities that might end up contributing to sleep deprivation so you can consciously work on avoiding or resolving the situations that make you an insomniac.
Your therapist can also give you accurate information about healthy sleep norms, help you set reasonable goals, and monitor your specific case to help you achieve a healthier sleeping cycle and habits.
Wrapping Up
Insomnia is a frustrating condition for those who suffer it and their sleeping partners, but it is treatable. With adequate attention to this matter, you should be sleeping seamlessly within months. In the meantime, remember not to get upset at yourself or try to force sleep when you cannot; this will only stress you and make it harder to fall asleep.
Instead, try doing something else, or just focus on staying awake; there is a chance that your body will end up falling asleep if you stop trying to force it.