It is estimated that at least 150 million adults in the world suffer from a form of sleep disorder and 30 percent experience insomnia or difficulty falling asleep . Because of this, sleep deprivation has become a common health problem among adults, and some resort to medication to overcome insomnia. But this sleep disorder can be managed naturally. There are some proven ways to fight insomnia and sleep better.
I Have Here 10 Checked Ways to Combat Insomnium and Better Sleep:
« Insomnia is a devourer. It will be nourished by any kind of thinking, even not thinking . – Clifton Fadiman
1. Establish a Routine for the Hour of Lessing:
Going to bed and getting up at the same time every day, even on weekends, can train the body and brain to achieve efficient sleep. According to Sleep.org, your body needs this consistency and regularity to keep the rhythm of your internal clock at bay. If you follow a bedtime routine, you can fall asleep faster at night and wake up more easily in the morning.
2. Avoid the Time of the Siesta:
When you sleep longer during the day, your brain waves trigger a state of deep sleep that will make it harder to sleep at night. Napping improperly can make your body feel more tired and stunned. Ideally, naps should last 20 to 30 minutes.
“It is enough to increase your alertness and energy for the rest of the day, according to the Sleep Foundation”.
3. Reduce the Consumption of Caffeine or Alcohol:
Drinking coffee, especially a few hours before bedtime, can affect the way you sleep. Alcohol, on the other hand, can help you sleep but you won’t get a good rest, as it can trigger frequent awakenings and sleep interruptions. Some maintenance medications may have the same effects as caffeine and alcohol when it comes to sleep, so ask your doctor about other alternatives if this is the case.
4. Drink Cherry Juice in Your Place:
Cherry juice contains high amounts of melatonin, which helps regulate the body’s sleep cycle. A small study in the American Journal of Therapeutics showed that participants 50 years of age or older, who drank cherry juice twice a day for two weeks, significantly decreased their episodes of insomnia. Although additional studies have yet to be undertaken to completely conclude cherry juice as a cure for insomnia, the initial results of the pilot study showed promise.
5. Use the Bed to Sleep or for the Intimity and Nothing Else:
Make your bed a sanctuary to sleep and intimate with your loved one. Do not make your bed your work area, play area or rest area while watching movies on Netflix. Train your brain to associate your bed with two specific activities only: sleep and cuddle. Otherwise, if you do other things in bed, your mind will be constantly on alert and it will be harder for you to fall asleep when it is your actual bedtime.
6. Do Regular Exercise:
Experts have long professed that doing regular physical activities can help improve sleep quality because exercises can regulate the circadian rhythms of the body or the body clock. Participants in a study in the Journal of Sleep Research better controlled their insomnia, depression and anxiety after six months of regular 150-minute exercises per week. For best results, experts suggest doing training on or before 7 am instead of doing it later in the day. Strenuous activities increase body temperature for at least five or six hours, so you won’t feel sleepy until then.
7. Adjust the Temperature in your Bedroom:
Ideally, the temperature of your bedroom should be around 15 to 18 degrees Celsius to make it more conducive to sleep. A warm bedroom would be very uncomfortable, but it won’t help if it makes the bedroom too cold. Your body cannot completely relax if the room temperature is below zero. Instead, you will have to double your work to protect yourself from getting sick.
8. Turn Off the Lights When You Sleep:
In addition to saving energy, turning off the lights when you sleep will help your brain adjust to rest. The bright lights will keep you awake, so experts also advise against using electronic devices when lying in bed and preparing to go to bed. The light of your devices will distract your brain, when it should already be resting.
9. Do Not Press to Sleep:
If you have been trying to wink for 20 minutes and nothing happens, it is best to leave the bedroom and do something quiet and relaxing. You can read a good book, color or knit in another room. You may also want to meditate and channel positive energy, as well as facilitate positive thinking. The more you force yourself to sleep by shaking and turning in bed, the more anxious you will feel. However, if you leave the room to find something else to do, make sure it is not work-related. It will only turn on and stimulate your brain if you read reports, emails and data.
10. Aspirate a Continuous Dream:
Make sure your sleeping hours are continuous, solid and uninterrupted. Five hours of uninterrupted sleep is healthier than eight to 10 hours of a fragmented sleep cycle. You will wake up feeling more rested in the morning when you sleep for hours and your body clock will also be more regulated.
Insomnia presents many risks that can affect not only your health, but also your mood, concentration and your ability to function. If these tips still do not help you, you may need to discuss your sleep problems with a doctor to get a proper diagnosis and treatment.