Quality sleep of around seven-eight hours is vital for a healthy, comfortable, happy, and productive life.
Unfortunately, millions of people suffer from some sort of sleep disorder. Many people suffer from a sleep disorder in which one experiences trouble falling and/or staying asleep. This disorder is termed as insomnia.
Fortunately, this disorder can be conquered by adopting some good habits that ensure a quality sleep.
As per Sleep Foundation, insomnia can be conquered by following healthy sleep habits. These habits are usually recommended for everyone but are especially significant for people who cannot fall asleep or stay asleep on a regular basis.
1. Follow a Schedule Sleep Pattern
The circadian rhythm, commonly known as the sleep-wake cycle should be aligned with sunset and sunrise that should allow you to fall asleep quickly and get you good quality sleep throughout the night.
You should get up at the same time and go to sleep at the same time every day, even during the weekends.
You can optimize your sleep pattern by getting adequate sunlight as soon as you wake up in the morning. Venture out to the garden, balcony, and get a few minutes in the natural light, preferably exposure to the sun.
Exposure to early morning sun helps in increase in the production of melatonin.
You should follow the same regular schedule for having meals, doing workouts, exercising, and other activities as well.
A person should pay attention to the signals and signs from the body and figure out a rhythm that help you maintain a healthy lifestyle.
Also, avoid naps during the day, don’t allow your body to get used to power-naps.
2. Exercise during the day
Doing exercises regularly helps you to stay healthy and also helps you to get a good and quality sleep during the night. It helps you to keep your mind calm, reduce stress level, and remove anxiety which may be a reason for your insomnia.
Doing meditation regularly may also help in conquering insomnia. Also, walking, cycling, running, and swimming are good forms of exercise that should help you conquer insomnia and help you sleep better.
You should avoid doing any kind of vigorous exercise too close to your bedtime as it is going to have a negative effect on your sleep cycle. However, any relaxation exercises or meditation in the evening should be able to help you to relax.
3. Create the perfect sleep environment
For conquering insomnia, you need to have a perfect sleep environment that aids you in getting good quality sleep daily. Your bedroom should serve as a perfect haven that is conducive to good sleep.
The temperature of the bedroom should be kept in the range of 16-19.4°C (60-67°F).
Add a humidifier in your bedroom that will help in adding some moisture to the air to keep skin issues away.
Replace bright lights with dimmer ones, as bright lights in the bedroom are not conducive for sleep. Bright lights prevent the production of melatonin, the sleep-inducing hormone. Use dark blinds or heavy curtains to keep outside light from entering your bedroom.
Use red or pink light bulbs for night lamps, as they are most conducive to sleep.
Make your bedroom as much noise proof as possible. Add a sound machine that can play soothing tunes to help you sleep better.
4. Monitor what to eat and drink
You should monitor what to eat and drink to conquer insomnia. All the foods that prevent sleep should be avoided and you should add foods that induce sleep.
All the caffeine-laden drinks like coffee, energy drinks, colas should be avoided in the evening, even some chocolates that have caffeine should be avoided. Instead, switch to drinking a warm milky beverage or herbal tea.
You should avoid overindulging in food late in the evening and also avoid consuming alcohol and smoking in order to conquer insomnia.
You should reduce the amount of water intake in the evening to avoid frequent trips to the bathroom in the middle of the night.
5. Have a better mattress
There is a possibility that your mattress may be the reason for your insomnia. If your mattress is too firm or too soft, has an indentation, or has areas that are sagging or has holes, or has broken springs or coils then your sleep is not going to be a comfortable one.
You are going to be restless the whole night if the mattress is not going to provide good support to your body while you are asleep. You should replace your mattress with a better mattress that is going to provide all the comfort and help you in conquering insomnia.
A better mattress can offer support to your shoulder, hips, and the spinal cord so that they are in proper alignment and that are no pressure points that could result in insomnia.
An additional tip – keep your mattress and comforter’s allergy-proof and cover them in dust mite proof covers. Dust mites are the reason for allergies that may keep you awake.
6. Reduce Screen Time
Laptops, mobile phones, e-readers, TVs, and even digital clocks emit a short frequency blue light that is going to hamper your sleep.
Studies have shown that by stopping watching any screen device an hour before going to bed has been helpful in getting good quality sleep.
You should reduce screen time an hour or more before going to bed. Even wearing orange-tinted glasses may also be helpful in keeping blue light away and help you sleep better. You should switch to night mode on various devices that have it available.
If you have to unwind before sleep, take a bath, play an indoor game, read a book or listen to music.
According to Sleep Standards, sleep disorder like insomnia can be addressed and conquered by adopting simple and healthy sleep habits. Chronic bad sleep needs to be put end to so that you can start leading a healthy, comfortable, and productive life.
Your insomnia maybe because of some underlying health condition as well, you should consult your doctor if you continue to suffer from insomnia even after following the tips.