Insomnia is one of the common health problems that many people face, and it has many reasons, including wrong lifestyle habits, such as: staying up late, drinking too much caffeine, and the lack of a fixed sleep and waking schedule, in this report we learn about a group of tips that help you sleep better, according to the “Cliffend site” American Clinic.
Many people suffer from insomnia because of chronic pain, depression, or medications or other substances that can interfere with sleep when treating these problems, often helping to naturally improve your ability to sleep.
However, despite treatment of other medical or psychological conditions, sleep difficulties often persist, and people with chronic insomnia are excessively anxious about sleep and the effects of insomnia and become more excited and anxious as bedtime approaches.
Tips to improve your sleep
1- Keep your sleep schedule as it is
You can improve your sleep by making sure you have a consistent sleep schedule, avoiding weekend nights and sleep, and then trying to sleep at your usual time the next day.
Going to bed early or sleeping to compensate for this only leads to more interrupted and usually poor sleep. You go to bed two hours early and then you lie awake there, continuing to associate your bed with a lack of sleep.
2. Take some quiet time before bed
Give yourself at least 30 to 60 minutes of calm and relaxation before bed. Don’t spend that time in front of the phone screen and replace it with reading a book, listening to soothing music, taking a warm bath or drinking decaffeinated herbal tea.
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3. Distract yourself if you cannot sleep
If you can’t sleep, then try to start over by doing something distracting before you go back to bed. This could be in magazines, relaxing yoga exercises, or some kind of relaxation hobby such as knitting or coloring.
Avoid anything goal-oriented or physically or mentally stimulating such as chores, paying bills, or working on the computer.
Stay away from your phone at this time, as the blue light emitted from the screen of your phone or tablet can prevent the production of natural melatonin, a hormone that is involved in timing our internal sleep clock.
4. Learn to relax
Learning relaxation techniques such as meditation, wave visualization, and progressive muscle relaxation can go a long way in helping you fall asleep.
A sleep specialist can help you learn this as well as ways to calm your mind and muscles and reduce or eliminate all rushing thoughts and worries that dealing with stress in a healthy way is important not only for sleep, but for your overall health as well.
Practice relaxation techniques and develop them as a skill during the day when you are already feeling relaxed and calm, rather than trying to practice them for the first time at bedtime.
5. Keep a sleep log
You can track details of your sleep patterns and lifestyle habits by keeping a sleep log.This can help you understand trends in your behavior and will be helpful when discussing your insomnia with your doctor or sleep disorder specialist.
Try smart phone apps to help you keep a sleep log.
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