Having an exceptionally high quality and sufficient amount of sleep each day can help people regain their strength and allow for mental relaxation, and while living a good sleep may be relatively easy, for some people plagued by insomnia, a good night’s sleep becomes an expectation.
In fact, insomnia is not without its solutions, and the Sleep Channel is here today to teach you some ways to overcome it.
Set Up a Schedule and Maintain a Normal Sleep Time
Go to bed on time every night and get up on time every day. If this time rule is broken, it will cause insomnia. Sleeping late in the week can disrupt your biological clock and make it difficult for you to get up early on Monday. Make sure that the bedtime is not less than 8 hours.
Try to exercise for 20 to 30 minutes a day. Daily exercise often helps people sleep, but exercise before bedtime may interfere with sleep. For the best results, you should exercise 5 to 6 hours before going to bed rather than two hours before going to bed.
Avoid Caffeine, Nicotine, Alcoholic Drinks
Avoid drinks containing caffeine, it is like a stimulant to keep people awake. The sources of caffeine are: coffee, chocolate, soda, non-herbal tea, weight loss pills, and some painkillers.
Due to the effects of nicotine, smokers tend to sleep poorly and wake up early in the morning. There are also alcoholics who cannot enter the deep sleep stage. If you want a good night’s sleep, avoid all these things at least 6 to 8 hours before going to bed. In addition, try to avoid eating a lot during the two days before bedtime.
Enjoy a Relaxing Bedtime “Ritual”
A warm bath, reading or other relaxing daily habits can make it easier to fall asleep. You can choose certain leisure activities to associate with sleep, making them part of your bedtime ritual.
Sleep Until Dawn
If possible, wake yourself up through sunlight, bright light. Sunlight, facilitates the body’s internal biological clock to readjust each day. Sleep experts recommend that people with sleep problems spend an hour in the sun every morning.
Don’t Lie in Bed When You Can’t Sleep
Even if you can’t sleep, don’t just lie in bed. Do something else, such as: reading, watching TV, listening to music, until you feel sleepy. Worried about the emotions of sleep will affect sleep. When you have the desire to sleep back to bed, try to avoid sleeping in places other than the bed.
Have a Comfortable Environment To Fall Asleep
Maintain a comfortable room temperature, extreme temperatures may disrupt sleep or prevent you from falling asleep. Make sure a dark, quiet environment at all times. Avoid sleeping with the TV or radio on, as this can create the bad habit of needing to have the TV or radio to fall asleep.
If you have tried all of these methods and your insomnia has not been resolved, then it is better to see a psychiatrist. The reason is that insomnia is, to a certain extent, related to some psychological reasons. As long as you can get effective treatment, I believe insomnia can definitely be overcome and you can definitely get a good night’s sleep.