Curious ElfSleep is one of the most important aspects of good health. In today’s fast-paced world, more and more people are suffering from sleep deprivation due to insomnia. Insomnia can be caused by stress, anxiety, depression, or pain. Also, a lack of sleep can lead to irritability, difficulty concentrating, and a lack of motivation.
So, if you have insomnia often, it is best to see your doctor before trying anything else for relief. However, there are a few things that you can do at home to improve your sleep quality without having to rely on medication. In this blog, we will provide some effective tips to break the vicious cycle of insomnia.
Let’s take a look at these tips.
Engage in physical activity daily
Recently, it was found that those who engage in physical activity daily are much more likely to have better quality sleep. This is because exercise helps people release stress hormones which can interfere with sleeping patterns. Those who have insomnia should try to engage in at least 30 minutes of aerobic exercise each day.
Don’t take caffeine in afternoons and evenings
It is best if you stop consuming caffeine in the afternoons and evenings. Caffeine disrupts sleep patterns by suppressing melatonin which helps people fall asleep, causing them to stay awake longer than usual.
Avoid screen time two hours before bedtime
It’s best to avoid using screens before bedtime. Many studies show how blue light from electronics can disrupt sleep patterns. When the sun goes down, your body produces more melatonin which helps you fall asleep. But if you’re watching a movie or looking at Facebook on your phone after dark, it may suppress melatonin production, making it more difficult to fall asleep.
Fall asleep in a calm, dark, and quiet room
It’s best to fall asleep in a cool, dark, and quiet room. If you are constantly exposed to noise or light before bedtime, it may make it more difficult for your body to produce the hormone that makes you feel sleepy – melatonin. Try turning off electronics at least 30 minutes before bedtime, so they don’t emit artificial blue light. Also, make sure you have a dark and cool room to fall asleep in. And if possible, try wearing some earplugs – those can be great for blocking out all the noise!
Develop a mindfulness meditation practice
Mindfulness is the practice of being in a state of awareness and attentiveness to what’s happening in your body, thoughts, or feelings. If you are dealing with insomnia regularly, it can be helpful to engage in mindfulness meditation before bedtime. This will help people release stress hormones that interfere with sleep patterns as well as reduce their anxiety.
Develop sleep-inducing and self-soothing routine
Many people who have insomnia don’t know how to get a good night’s rest on their own. This is why it can be helpful for them to develop an individualized sleep-inducing and self-soothing routine that works best for them. Some of these routines may include keeping the bedroom dark, calm, and free from noise or light, creating a bedtime routine involving relaxing activities like reading, listening to music, taking a bath, and developing an individualized sleep-friendly diet.
Avoid consuming alcohol as a sleeping aid
Many people drink alcohol as a way to help them fall asleep. However, this is not always the best solution because it will only disrupt sleep patterns and worsen insomnia in the long run. Alcohol can also cause dry mouth (which makes it difficult for some people to fall asleep), nausea, vomiting, headache–not good!
Sleep on a comfortable mattress
Many people have a hard time falling asleep because they use their beds as an office space or sitting area. They may be watching TV, reading on their tablet or phone in bed. Doing this is not only disruptive to sleep patterns. Still, it can also increase the risk of developing insomnia because it exposes people’s bodies and brains to artificial blue light from these devices before they go to sleep, making falling asleep more difficult.
Conclusion
Sleep is quite essential to maintain good health, and you should never compromise with it. Thus, make sure that you follow the points mentioned above to break the vicious cycle of insomnia.
