Tossing and turning all night added with worrying and fretting then waking up tired and bad-tempered the next morning—how bad can it get? Insomnia is one of the common problems and has been rampant in today’s society full of social buzz and technology. This sleep problem can seriously affect one’s day to day life which leads to irritability, tension, breakdown in relationships and accidents.
So, how do you stop this vicious cycle of sleeplessness? One thing that you should do is to gain knowledge on what to do by reading, such as counting sheep research, or by consulting a sleep professional. As for now, this article will surely help you out battle your on-going war with insomnia.
Regular Sleep Hours
Just as what we, humans have a clock for keeping time for our activities, so does our body. Our body has its own body clock known as circadian rhythm which keeps your body’s system in check. This is why the first thing that you need to do to battle insomnia is going to bed and getting up at roughly the same time every day.
By doing this, it will programme your body harmoniously making you sleep better. Choose a time when you’re likely to feel tired and sleepy and remember to get 7-9 hours of sleep within the 24-hour day cycle.
Restful Sleeping Environment
It is not a bedroom just for a show—it should be a peaceful place for rest and sleep which is why it should induce a sleeping environment. From your bedroom’s temperature, lighting, to noise and furniture, everything should be properly planned to have that good night’s rest. Also, you should consider your mattress since it is difficult to get a restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old for you.
Additionally, if you have a pet with you inside your bedroom, it should be wise to consider moving it somewhere else inside your home to avoid disturbing your sleep.
Caffeine is one of the beverages that you should avoid—after 3-4 p.m. this is due to caffeine as stimulants which takes time to wear off so it is not recommended to drink on late afternoon or in the evening. Alcohol is one of the beverages that you should also avoid since it may help you fall asleep initially, however, it will disrupt your sleep later on in the night. If you want to drink a beverage at night, have warm milk to drink or herbal tea.
Relax Before Going to Bed
It is essential to have a peaceful mind when you are off to bed since surely you can’t sleep with a worrying mind—you’ll just lie on your bed overthinking, which you should supposedly not do. Now if you tend to lie in bed thinking and worrying about everything you have to do tomorrow then what you need to do is to set aside time before bedtime and make a plan.
Additionally, if you really can’t sleep then the first thing that you shouldn’t do and is a taboo to do on the bed is worrying about how you can’t sleep because the more you worry about time and sleep the more you really cannot sleep. So instead, get up and do something you find relaxing like reading books or listening to soothing music to help you fall asleep.
Insomnia may seem a small issue but it is the root of almost all sleeping and mental disorders, not to forget the physical toll it puts in our body. This is why you should act accordingly and never overlook an issue such as this. Consult a doctor if it gets out of hand but you could also initiate an action to countermeasure insomnia, research more about healthy sleep through counting sheep research and other books about sleep.