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 researches, 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 due to this. The main reason for this insomnia is anxiety, stress, depression, uncomfortable sleeping environment are some of the 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 try and reduce it from your end so that you won’t have to take tablets, etc.
If you are unable to sleep properly and experiencing fatigue, then try the following tips so that you can treat insomnia and get a good night’s sleep.
Table of Contents
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, digital clocks emit is very harmful to the eyes and disrupts your sleep. It would be better if you stay 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 for 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 gives 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 with the time passing, you will get acquainted with it. 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 why 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 getting 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 put 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 are unable to fall asleep, do some light chores, de-clutter, or do something else but do not do other activities in bed.
Watching TV or 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 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, affects 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 in becoming active.
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 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 Effects 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 ones 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 the blackout curtains in your bedroom to stop any kind of light from entering it.
Visit 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 good night’s sleep even after all these tips, it is better to visit a doctor as soon as possible.