Insomnia – this is a term that has become common among people, irrespective of their ages. Sleep deprivation is something that deserves treatment immediately.
According to the research, it has been proven that any person should sleep for 8 hours a day mandatorily to make their brain function at its peak.
It is an undeniable fact that most people don’t get eight hours of sleep yet function at a good pace. But there are others who stay awake all night, yes you heard it right.
Insomnia is something that makes it too difficult for you to sleep, and even if you sleep, you will wake up too early. A person gets sleep-deprived and feels tired all day because of this. The main reasons for this insomnia are anxiety, stress, depression, uncomfortable sleeping environment are some reasons for this insomnia.
Insomnia is increasing day by day and it is important to curb it before it becomes a chronic one. There are some medications and therapies that you can go for, but before that, it is better to reduce them from your end so that you won’t have to take tablets, etc.
If you cannot sleep properly and experiencing fatigue, then try the following tips so that you can treat insomnia and get a good night’s sleep.
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Tips and Tricks to Avoid Insomnia and Get a Good Night’s Sleep
Reduction of Blue Light
The blue light that gadgets like laptops, smartphones, tablets, e-readers, and digital clocks emit is very harmful to the eyes and disrupts your sleep. It would be better if you stayed away from any of these before going to bed. Minimize the screen time as much as you can so that your eyes won’t strain and you will get a good night’s sleep with ease.
The orange-tinted glasses also help in saving your eyes from the blue light. There are several apps available for both smartphones and personal computers that will help in reducing the blue light emission from screens. Try these apps or it would be a great thing if you stop using these gadgets for some time before going to sleep. Give some rest to your eyes.
Power Naps Does the Charm
If you are feeling tired all day, it is better to take a nap. A too-long nap may affect your sleep at night, so just have a power nap. Sleep for only 20 minutes, not more than that. These small power naps will surely do magic. The short naps will make you more productive and give you the energy to get through the day. If possible, take a nap in a dark room with a cool environment.
It may be tough for your body to adapt to these short naps for a while, but as time passes, you will get acquainted with them. One thing you have to remember is to nap only for 10 to 20 minutes, not more than that.
Maintain Neck in a Neutral Posture
Neck pain is the most common reason most people have trouble sleeping. It is important for you to maintain a proper posture so that your neck is aligned with your body to get better sleep.
How to know what is a neutral posture?
Your neck should be in a straight line with the center of your body. To get this, the first thing you have to do is get a pillow of the right height. It would be great even if you don’t sleep on a pillow too.
Do not sleep on your stomach because this way your neck will be turned to one side, straining your spinal cord and putting pressure on your nerves. The sleeping posture should be relaxing. Sleep only on your back or on your sides to get good sleep.
Avoid Other Activities on Bed
The beds are meant for sleeping only and you cannot just sit on them and watch TV, read books, or even eat. If you cannot fall asleep, do some light chores, de-clutter, or do something else but do not do other activities in bed.
Watching TV, reading books or any other activity will make you too stimulated to fall asleep. The first thing that should come to your mind whenever you are in bed is to fall asleep only. Tune your mind in such a way as to get a good night’s sleep on your bed.
Optimize Sleep Patterns
Sleep patterns play a very important role when it comes to healthy sleep. Most people sleep at any time they want and wake up at any time they want. While this sounds great, your body won’t get habituated to particular timings for sleeping, which will, in turn, affect your sleep.
So keep a schedule and try sticking to it. At first, it will be tough, but you will get a hold of it, eventually. Even after waking up, if you are still feeling sleepy, go for a walk in the sun. This will help you to become active.
Avoid Caffeine
Most people rely on coffee in the morning time to stay awake, but if you want a good night’s sleep, you have to avoid coffee consumption in the evening and at night times. Caffeine affects sleep a lot.
Caffeine is not only present in coffee, you can find it in various types of food items like sodas, chocolates, medication, some weight loss pills, and energy drinks. It is better to avoid decaf coffee consumption, too.
Exercising Will Help in Getting Good Sleep
Most white-collar jobs don’t involve any kind of physical activity. Your body gets dull and lazy without these physical activities, which will affect your sleep later. Even if you get 10 minutes of aerobics exercise, you will observe a difference in your sleeping pattern. Cycling, swimming, and running are good options.
One thing that you have to remember here is to avoid exercising 3 to 4 hours before you sleep. If you want, you can do mind-body exercises like Yoga and Tai-chi are better options if you want to do some activities in the evening times.
Alcohol Affects the Sleep
Yeah, what you heard is true. Alcohol is pretty deceptive. Initially, you may feel sleepy, but it usually disrupts sleep. Alcohol interferes with the sleep cycle and makes you wake up earlier the next day, and even at night, you will wake up too often. Alcohol blocks REM (restorative rapid eye movement) sleep.
It helps in relaxing your muscles, including the throat, which will eventually result in snoring too.
Darken the Room
The darker the room, the better sleep you get. If possible, install the dimmer switches for the lights present in your room and reduce the lightning level to the lowest 2 to 3 hours before you go to sleep. Use blackout curtains in your bedroom to stop any kind of light from entering it.
Visit a Doctor if You are Suffering from Chronic Sleeping Issues
All the above tips will aid you if you are not suffering from any chronic sleeping issues. If you are unable to get a good night’s sleep even after all these tips, it is better to visit a doctor as soon as possible.
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