Exhausted, tired and in our favorite pajamas, but still having a hard time falling asleep? That must have happened to all of us, at least once in our lifetime. If it happens to you often then, unfortunately, you are suffering from a disease called insomnia. Insomnia gives people a tough time when it comes to having a sound sleep. Not having enough sleep can harm us both mentally and physically. Insomnia also leads to hormonal effects, lack of concentration power and downfall in all over body strength. To fight the disease and create a healthy sleeping pattern for yourself is not as hard as it might seem. Follow the following steps and you will have a perfect bedtime schedule and even better sleep every night:
Sleep On A Fixed Hour
The number one rule of having a healthy sleeping schedule is to fix a sleeping hour. If you tie yourself to a sleep routine, your lifestyle will go through a tremendous change. With this, your body will become habitual of sleeping and waking up every day at the same time, and at the right interval. Your mind and body will get the adequate rest it needs by sleeping at the right time and completing the 7-8 hours sleep schedule before the upcoming day kicks in.
Wear Comfortable Clothes
In order to get a cozy sleep, it is necessary to wear comfortable clothes. You should wear breathable cotton night suits which will provide you a good night’s sleep. Good nightwear will allow you to move around comfortably on the bed. Tight fitting clothes or fabric like leather or polyester will cause you irritation and interrupt your sleep.
Cut Down Your Caffeine Intake
Late night cocoa or coffee sounds delicious, but be careful as this could be the reason behind your insomnia. Caffeine interrupts in falling into a deep sleep, and even cause a disturbance in the initial process of falling asleep. If by any chance you manage to fall asleep, you will face frequent awakenings. Also, the effect of it can last up to 24 hours so say goodbye an entire day of productivity. Start replacing your drinks with warm milk and herbal teas, they will help you to fall asleep.
We know it is easier said than done, but smoking is a major reason behind your bad sleeping cycle. Nicotine is a strong stimulant which masks your exhaustion and keeps you awake. It works in a similar pattern as compared to caffeine, but at an advanced level. Other than insomnia, smoking is said to cause other problems related to sleep such as snoring and disordered breathing. Often, people have claimed that the increase in smoking has caused disruption during their sound sleep.
Tension and stress are also barriers to falling asleep. The time in bed should be away from stress, no thinking about what is going to happen in tomorrow’s meeting. In fact, close your eyes and practice deep breathing. This will also help you calm your mind along with falling asleep. You can also listen to soft music or have a shower to attain a cool mental state. Practice yoga daily to keep away from daily life’s tension and stress.
Start Exercising Regularly
A moderate level of activity keeps your body in its natural form. This means, your body will automatically start feeling tired by the end of the day and will ask for a charge with the help of sleep. A morning exercise or walk routine is always preferred, evening time could be considered as well. Avoid working out at night, right before your sleeping time, as it could have an adverse effect and wake your body.
Create A Peaceful Environment
If you have kids and pets in the house, try to get away from them until your insomnia is cured. Have dim lights in your room and set an accurate temperature. Make sure that your mattress and pillows are of good quality or else issues like shoulder stiffness and back pain could cause a disturbance in the sleep. Change your bed sheet and pillow covers weekly. Also, get your quilts washed or put out in the sunlight to avoid any bad odor in the bedroom.
The above-mentioned points were a few tricks and tips for a better sleeping schedule and to cure insomnia. Not having enough sleep could affect your life personally and professionally and only those going through the problem could understand this. So if you are not following any of the above rules of having a sound sleep, you know what you have to do. Let’s start with getting into our comfy pajamas and lighting some aroma candles. You will notice how a good night’s sleep could change your entire life by energizing your mind and body and helping you achieve your goals.