Anyone out there just laying in the bed and making mental movies of perfect situations in life or maybe contemplating the mere reason of their existence, counting some sheep or just doing some midnight snacking (that one’s my favourite, too)?
If this is what you go through each night and getting enough sleep is a far-fetched dream for you, high five from someone who has gone through the same phase. But don’t worry, we have some steps that can help you to improve the chances of getting a decent amount of sleep:
1. Need to recognise the problem
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The need to recognise insomnia as a proper medical condition is a must. Some of its symptoms include difficulty falling asleep, frequent wake-ups during the night, waking up too early in the morning, daytime sleepiness, difficulty concentrating, and irritability.
2. Keeping track
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Recording things like how many hours of sleep you are able to get and what is your exact sleep pattern will not only help you analyze the situation but also proves to be helpful to the doctor you may be consulting. But how to measure it all? Duh. It’s the great era of technology – we have applications for everything, like seriously. Check out some apps and gadgets for this purpose here.
3. Using the bed right
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Your bed is meant for sleep and relaxation, so bringing work to bed is a strict no.
4. Limit the consumption of caffeine
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I am a die-hard coffee fan and limiting the consumption of caffeine sounds as bad to me as it does to you. But its ill-effects are not hidden from us. One study shows what effect the excess consumption of caffeine has. Though, leaving caffeine all together is not a solution but limiting its consumption to earlier in the day time can be done.
5. Strict “no” to smoking
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Didn’t you already have enough reasons to quit smoking? Here, add one more to the list. This study shows how smokers commonly exhibit symptoms of insomnia.
6. Get outside
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Increasing natural light exposure and breathing fresh air helps in getting a good amount of sleep. So, say yes to a brisk walk.
7. Avoid heavy meals before bedtime
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Eating light before bedtime is the key to a satisfying sleep. Take note.
8. Try a hot shower
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Stepping from warm water into that pre-cooled bedroom can cause body temperatures to drop slightly, which can make you feel sleepy by slowing down metabolic activity.
9. Vent stress
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Writing it all out helps – seriously. It’s been my personal favourite way to let all the trouble out of my mind and enjoy a peaceful sleep.
10. Count some sheep
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Yes, I’m not joking, it might not work for everybody but focusing on one thing can help the brain settle down, making sleep more possible.
11. Relaxation techniques
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This study shows that people who practice meditation tend to have improvement in total sleep time and even in sleep quality. Meditation also has so many other benefits, so, why not?
12. Regular exercise
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Moderate aerobic activity can actually help in improving insomnia. It is generally said to work out at least three hours before bedtime for best results.
13. Consult your doctor
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If you’ve tried all of the above things and nothing worked, it might be time to consult a professional. A doctor can help rule out any sleep disorders and help you in getting the good night’s rest back.