Do you experience difficulty sleeping on a frequent basis? If yes, you are not alone. Do you know 1 out of 4 adults in the US develop insomnia each year? For many this issue, though, is just for the short-term.
However, there’s still a significant number that develops this condition at a chronic level, especially when they don’t do anything to manage it. Chronic insomnia is when you have trouble sleeping soundly for more than 3 months continuously.
Insomnia, whether chronic or not, can have a deep impact on your mental as well as physical health. However, experts say there are a few ways you may manage this particular condition. Let’s discuss some of these ways here in detail.
Wake up Every Day at a Fixed Time
You perhaps wake up early every day during the week and work for hours to make your life and that of your loved ones better. Given this, shouldn’t it be alright to have a break on the weekends and get out of bed a little late?
Well, if you want to get rid of your insomnia, you surely can’t take this risk.
Yes, it is a risk. I know it’s just a couple of hours of extra bedtime. But these couple of hours can disturb your whole sleep cycle. And if you suffer from insomnia, you must get up every day at the same time in order to train your body for it.
Don’t Nap Excessively
Okay, so you can’t sleep extra on weekends. But how about a few small naps during the day? Those perhaps are pretty harmless, right?
Well, not exactly. Yes, taking a nap to cover up for your last night’s sleep is enticing. But doing it on a frequent basis is surely not a very good idea. See, it’s again all about the sleep cycle and pattern. To manage your insomnia, you need to train your body to get used to sleeping at a particular time. For this, you need to get your mind familiar with some cues, such as darkness and the environment around you. But having a nap during the day can make it difficult.
Don’t Consume Alcohol And Caffeine
A lot of doctors advise insomnia patients to avoid alcohol and caffeine as much as possible. This is because both these substances can hinder your sleep.
The effects of caffeine, as per the experts, can last up to several hours (in some cases, up to 24 hours). Hence, it may affect your sleep significantly. Doctors even say that, in addition to obstructing sleep initiation, caffeine may wake you often in between your sleep.
Now, alcohol may get you to sleep initially. But as per the research, the sleep induced by alcohol isn’t really sound. People also report frequent awakenings after a few hours of alcohol-induced sleep. And in the morning too, the following day, you may feel a bit tired and restless.
Try to Reduce Your Stress
Stress is also a thing that may worsen your symptoms of insomnia. Having something stressful on the mind can lead to a night full of twists and turns. But hey, stressing about tomorrow while laying in your bed isn’t really a solution, right? So why do it?
Okay, I understand, stopping this stressful train of thoughts isn’t as easy as said. But still, you got to do something for it. So, how to reduce your stress?
Well, there are various ways you may do it. You may try mindful meditation, yoga, or guided imagery, which all are very effective therapies against your stress. Otherwise, you may follow my advice and try CBD for anxiety and other qualifying conditions. CBD has been proven very effective against stress, anxiety, and many other psychological issues. In fact, a lot of insomnia patients are using it right now. But in this case, you need to choose your CBD store a bit carefully, as not all places offer very good quality.
Exercising for around half an hour on a daily basis may also help you combat your insomnia. Though the exact mechanism of how it works isn’t very clear, experts have their theories. One way, as per the experts, exercise may help you fall asleep may be the heat effect of the exercise. Researchers say that exercising, especially during the afternoon or evening increases your body temperature. But after your workout session, this temperature drops, which may promote sleep. In addition to this, exercising is also linked to the reduction in stress, anxiety, and depression, which again leads to better sleep. Getting some sun is always great.
Sleep in a Comfortable Place
The set and setting also have an effect on your overall sleep quality. Hence, you must choose your sleeping environment very carefully. Keep in mind that temperature, noise, and lighting, all need to be in control at the place you sleep.
Doctors suggest you should try to sleep in a cool and dark place, especially if you have insomnia. This will make your mind habitual of considering such an environment comfortable to sleep in. Additionally, your bed should feel nice and cozy. And if you own a pet, make them sleep somewhere else, as they may also make noise while sleeping sometimes.