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Do you take a long time to fall asleep, even if you feel tired? Do you often wake up at night? Do you think you cannot sleep deeply, and still feel restless after waking up? If so, you probably have insomnia.
Insomnia is a sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. Insomnia is the most common of all sleep disorders, according to the American Psychiatric Association (APA). In fact, the APA states that about one-third of all adults report insomnia symptoms. Between 6 to 10 percent of all adults have symptoms severe enough for them to be diagnosed with insomnia disorder. If you have insomnia, you may still feel tired when you wake up. Insomnia can sap not only your energy but also your health, work performance, and quality of life.
If you have no underlying conditions such as arthritis or asthma to keep you awake at night, then your problem is purely mental. Maybe you want to avoid sleeping pills as they could have side effects, and doctors may recommend therapies but the sessions are quite expensive. Therefore, we made this list of tips to help you with insomnia.
Control Light Exposure
Light exposure control consists of two parts: more light exposure during the day and less light exposure during the night.
Your body has a natural clock called circadian rhythm, which can regulate your hormone generation, tell your body when to sleep and when to wake up. This rhythm is controlled by light exposure.
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. However, light exposure during the night will trick your mind into thinking it is still daytime. This reduces melatonin, a hormone necessary for relaxation and deep sleep.
Consequently, try to have more light exposure during the day and less during the night. Make your bedroom as dark as possible at night.
Caffeine has a lot of health benefits, but it is harmful to insomniacs. Caffeine can enhance focus, energy, and sports performance, but it will continuously stimulate your nervous system and make you unable to relax.
Caffeine can stay elevated in your blood for 6–8 hours, so drinking coffee in the afternoon probably is not a good idea if you have difficulty falling asleep at night. If you really desire some, choose decaffeinated coffee.
By the way, besides coffee, tea, soda (cola, mountain dew, etc.), chocolate and cacao, and energy drinks all have caffeine in them. Try to avoid them to ensure good quality of sleep.
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.
However, regular daytime naps do not result in poor sleep quality or disrupted sleep at night, and the effects of napping depend on the individual. Thus, you should control your nap time. Otherwise do not take naps to sleep better at night.
Make Your Bedroom Comfy
A bedroom environment is essential for high sleep quality. This includes temperature, noise, external lights, and furniture arrangement. As you may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm. Studies have shown that external noise, often from traffic, can cause poor sleep and long-term health issues as well. Therefore, you should decorate your bedroom with all those factors in mind, sticking some soundproof foam onto the wall and hanging a blackout curtain at the window. An air conditioner and a comfortable mattress with a comfortable pillow are important too.
Exercise is one of the best ways to improve your sleep and health. It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia. In people with severe insomnia, exercise offers more benefits than most drugs. Exercise can reduce time to fall asleep and anxiety while increasing total sleep time.
However, exercising too late may not be a good idea since it may increase alertness and make it difficult to fall asleep. So, try to find time to exercise during the day.
Listen to Our Frequencies
Hope you can sleep long and well tonight!
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