HOW CAN INSOMNIA BE BEATEN?
According to a recent poll, 65% of adults have trouble sleeping at night. Moreover, they find themselves being tired in the day, and not being able to function properly.Also, the added stress and frustration of being awake for so many hours makes it even harder to sleep the next night.
If you are a person who has been suffering from insomnia for some time or just wants to know how to more easily fall into the relaxing state of sleep this list by Health Octo is for you!
Here is the list below:
AVOID COFFEE AFTER 2 PM:
Coffee and other coffee related products such as heavily caffeinated beverages can be one of the main sources of insomnia. Often times consuming coffee after 2 pm means that by the time you are going to bed your heart rate will be up, and it will be quite difficult to get rest.Coffee has a half-life of 6 hours, meaning that you will still feel the effects over six hours later, perhaps not at the same intensity from when you first consumed the drink, but enough that you will definitely not be able to get to bed at a decent hour. Lastly, consuming coffee while dealing with insomnia can result in a horrid cycle, which for some people can be difficult to break. You feel tired in the day, so you drink coffee, but that coffee helps to keep you up at night. The next day you reach for the coffee again, and the cycle continues.
Often times we are up all night because we have pent up or excessive energy. Moreover, it may be a good idea to tire yourself out so that your body feels relaxed and you are able to go to sleep easier.Instead of being restless and tossing and turning for the night, exercise will get rid of that extra energy and allow you to dive head first into sleep.Furthermore, you should exercise at most three hours before bed. Any later than this and your body temperature will be elevated from the exercise, the body temperature needs to be cool to allow for sleep, so exercising in that time frame may help your insomnia.
Electronics such as television, laptop, and phone act as distractions from sleep. They can act as stressors reminding you of problems that you might have.They can also cause you to lose track of time, and end up staying up longer than need be. Which one of us has not watched that one more episode of Netflix, or aimlessly scrolled through our phone until way past our bedtime? Thus, it may be the best option to remove electronics from the bedroom so that you don’t focus on technology, and you can go right to sleep.
Reading can be another great option for trying to get to sleep. Thirty minutes of light reading before bed has shown to cut the time it takes to sleep in half.This can be an incredibly powerful tool for those people who are suffering from improper sleep.
At the end of the day, it is important to have a type of buffer between the stress and activity of the day and sleep time. This buffer is a thirty-minute window where you can do anything like and that you enjoy. The options are up to you but you can have a light snack, take a shower, or just read a book.
This is an important activity because your mind and body can make the distinction that now it is time to relax. It is a way to get rid of stress and make sure that you won’t be tossing and turning in bed.