Insomnia Tips To Get Better Sleep
It’s never an enjoyable experience when you have difficulties sleeping, although sleep insomnia is common it doesn’t make it any easier. Sleep is one the most natural and practical and at times automatic human process but our head and evening patterns can sometimes get in our way of a good nights rest.
Symptoms of insomnia:
Practical Tips To Assist Your Insomnia
Here is a list of some practical tips to assist you with your insomnia:
- Sleep Routine
Support your system clock by going to bed and waking up at the same time everyday, even on weekends. Wake up at your scheduled time in the a.m even when you’re tired. This will assist you in getting back to a consistent sleep rhythm.
2. Cool Environment
Reducing the light, noise and heat can make your bedroom a comfortable environment to sleep. Take in mind that an uncomfortable mattress or pillow can also interfere with a good nights rest. Experiment with blackout curtains, eye masks to block out the heat and light and try different level of comfort with your mattress and/or pillows.
3. Put the devices away
Electronic screens emit a blue light that disrupts your body’s production of melatonin and fights sleep. We all love to watch be on our devices before bed but switch up to other relaxing activities such as; reading a book, or listening to soft music.
4. No Siestas or Catnaps
taking naps anytime other than your scheduled bedtime can make it much more difficult to get a goods night rest. If at any point of the day you get the urge to have a nap, the best practice would be to limit your nap to 30 minutes before 3:00 pm.4
5. Avoid Stressful and Stimulating Activities
This includes checking your social media likes, comments and intense discussions and/or arguments with your spouse and/or family, also catching up on work or stressful projects. Make sure to push all these items listed above to the mornings when you have more time to deal with the lever of stress.
When to see a doctor about insomnia
If you’ve tried a variety of self-help techniques without success, schedule an appointment with a sleep specialist, especially if insomnia is taking a heavy toll on your mood and health. Provide the doctor with as much supporting information as possible, including information from your sleep diary.