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Insomnia is one of the common health problems that many people face and has many reasons, including bad lifestyle habits, such as: staying up late, drinking too much caffeine, and a lack of a fixed sleep and awakening schedule. In this report we learn a number of tips that help you sleep better, according to the American Clayford Clinic.
Many people suffer from insomnia due to chronic pain, depression, or medications or other substances that can interfere with sleep while treating these problems, often helping to naturally improve the ability to sleep.
However, despite treatment for other medical or psychological conditions, sleep difficulties often persist, and people with chronic insomnia are overly anxious about sleep and the effects of insomnia and become more excited and anxious as bedtime approaches. to go to bed.
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 get your usual sleep the next day.
Going to bed early or sleeping to compensate for this only leads to more interrupted and usually poor sleep – go to bed two hours early and then stay awake there, continuing to associate your bed with lack of sleep.
2. Take some quiet time before going to bed
Give yourself at least 30-60 minutes of calm and relaxation before going to bed, don’t spend that time in front of the phone screen and replace it with reading a book, listening to relaxing music, a hot bath or a decaffeinated herbal tea.
3. Distract yourself if you can’t sleep
If you can’t sleep, try starting over by doing something distracting before going back to bed, such as magazines, relaxing yoga exercises, or some kind of relaxing hobby like knitting or coloring.
Avoid anything goal-oriented or physically or mentally stimulating such as housework, paying bills, or working on the computer.
Stay away from your phone right now, as the blue light emitted from your phone or tablet screen can prevent the production of natural melatonin, a hormone involved in the timing of 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 hasty thoughts and worries that coping with stress in a healthy way is important not only for sleep, but also for your your overall health.
Practice relaxation techniques and develop them as daytime skills when you are already feeling relaxed and calm, rather than trying to practice them for the first time before going to bed.
5. Keep a sleep log
You can keep track of the details of your sleep patterns and lifestyle habits by keeping a sleep log, which can help you understand trends in your behavior and will be helpful when discussing your insomnia with your doctor or sleep disorder specialist. .
Try smartphone apps to help keep a sleep log.
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