How many hours of sleep did you get last night? 9, 7, 4 or less than 4? Did you even sleep at all or you spent the whole of last night completing your freelance tasks, watching Youtube videos or playing video games? Do you know that the quality and quantity of your sleep has a great bearing on your waking life? Your level of productivity, mental health, creativity, emotional balance, immune system, heart health and weight all depends on how much sleep you get every day.
If you always feel tired or sluggish during the day, it could be because you are not getting enough sleep. Feeling tired, constantly dozing off while working or watching the TV, struggling to get out of bed and feeling drowsy when driving are some of the common symptoms of sleep deprivation.
Experts recommend that adults get at least 7 to 9 hours of sleep every day while teenagers and children should not have anything less than 10 hours of sleep every day. Trying to make up for lost sleep during the day or during weekends cannot be as effective as getting quality sleep at night. If you struggle to fall asleep at night or you find it difficult to get the sleep that you need, it could be because you don’t have a specific sleep schedule, your environment is noisy or you have a poor diet.
The good news is, there are ways to deal with an inability to sleep or get an adequate amount of sleep.
How To Deal With Insomnia
Insomnia simply means the inability to sleep or having trouble falling asleep. You want to sleep but sleep won’t come no matter what you do to attract it. Most cases of insomnia can be cured by tweaking some aspects of your daily life. However, if the common methods of treating insomnia that will be listed here don’t work for you, endeavor to see a doctor as soon as possible.
Here are 5 effective ways to deal with insomnia:
Practice Relaxation Exercises
Relaxation exercises like guided imagery, breathing exercises, and meditation can improve your sleep quality. When you practice relaxation exercises a few hours to your bedtime, your body calms down and gets ready for sleep.
Have A Consistent Sleeping Schedule
This is very important. If you suffer from insomnia, have a specific time you go to bed every day and stick to it. This will help your biological clock get used to a particular sleep rhythm.
Make Sure Your Bedroom Is Comfortable
Noise, lighting, and temperature are three major things that can keep you from falling asleep—keep them under control. Your sleeping space should be as conducive as possible. The bed you sleep on should be comfortable enough.
Stay Away From Alcohol And Stimulants Like Nicotine
Stimulants like caffeine can be in your system for hours, so try not to take anything that has caffeine if you have insomnia. While alcohol, on the other hand, can cause you to feel drowsy a few hours after consumption, it can disrupt your night sleep with frequent arousals.
Get Rid Of Your Worries Before Bedtime
Worrying about the next day or life, in general, is often the major cause of insomnia for many people. If you are the anxious type, writing down your thoughts in a journal before bed may help you get things straight and fall asleep easily.