Have you experienced lying awake at night, wondering why you can’t sleep at all? There are a lot of reasons someone can’t sleep: stress, anxiety, or maybe too much caffeine. Sleep deprivation is common among university students and working young adults due to the stress they deal with every day.
Consistent sleeplessness for days or weeks can be considered as temporary insomnia. Temporary insomnia also occurs in between periods of normal sleep, difficulty falling asleep, or waking up at different periods at night, resulting in poor sleep quality.
There are helpful tools and machines you can buy to promote better sleep and improve your sleep quality. These machines help deal with common sleeping problems or sleep disturbances such as obstructive sleep apnea, sleep-disordered breathing, and snoring. While it is indeed common for younger people to experience insomnia, it can easily be avoided by taking precautions before going to sleep. Here are the steps you can take for a better quality of sleep:
Create an Inviting Aura in Your Bedroom:
Don’t bring stress in your bedroom—remove the clutter and the mess from your sanctuary. Check your mattress as well. Your mattress may be the source of discomfort and may lead to musculoskeletal problems. Set aside sleeping accessories in an organized manner to avoid a messy bedroom.
Avoid Using Your Phone on Your Bed:
Activities like watching TV, scrolling on social media sites, or eating can keep your brain awake. If you want to lull your brain to sleep, stick to pleasure books to avoid binge reading. Stow your collection of books of other genres and stock your bedside table with light-reading books for night reading.
Associate Your Bed with Sleep and Drowsiness:
By reconditioning your brain that your bed is only for sleeping and nothing else, you will be able to get used to falling asleep easily. Do everything you need to do outside the bedroom to avoid remembering things that you need to work on. If you can’t fall asleep after 20 minutes of lying down, get up from your bed, and move to the next room until you feel sleepy.
Implement a Strict Wake and Sleep Cycle:
While it’s common for most young adults to party till 4:00 a.m. during Friday nights, it may affect your sleeping pattern and even the quality of your sleep. By training yourself to sleep and wake up at the same time daily, your body will be able to set its clock properly.
You will feel sleepy at the same time and wake up at the same time as well. Try to avoid staying in bed after waking up; you may fall asleep again and completely ruin your wake and sleep cycle.
Avoid Napping in the Afternoon:
Napping became a habit for most people, especially among students with long breaks between classes. While it does make you feel good, it may actually hurt the schedule you’ve built for your body. Quick napping can also make you fall asleep harder, and extra sleep during weekends can keep you awake for a while.
Try to Avoid Caffeine in the Afternoon and Evening:
Caffeine can be found in coffee and drinks like sodas, tea, and cocoa drinks. Staying hydrated and reducing sugary intake will help you stay awake during work and it’s healthier too!
Limit or Avoid Alcohol Intake:
When you drink alcohol before going to bed, it may help you fall asleep easily, but it actually disrupts REM. When the REM is disrupted, you may experience daytime drowsiness and poor concentration.
“Alcohol may seem to be helping you to sleep, as it helps induce sleep, but overall it is more disruptive to sleep, particularly in the second half of the night,” according to researcher Irshaad Ebrahim, a medical director at the London Sleep Centre.
Go for a Quick Exercise during the Day, Not before You Sleep:
Exercise by default is beneficial in many ways: it helps you lose weight, gives you a better mood, and makes you stronger. Exercising also helps improve sleep quality and increases the duration of sleep.
Going for a quick run or lift will help you relieve anxiety and stress, which also contributes to insomnia. Yoga is also effective in promoting sleepiness and calmness after a stressful day.
Eat Healthier and Lighter Meals at Night:
If you tend to snack at midnight, change your dinners to extra lean meat, chicken, or fish dishes instead. Eating spicy food before bedtime is also a no-go: it can cause heartburn and abdominal discomfort at late-night hours.
Do Relaxing Hobbies and Activities before Going to Sleep:
Avoid thinking of anything related to work or school; opt for hobbies like knitting and listening to music. This will help you relax properly.
With today’s stressful news and occurrences around the globe, it’s almost expected for most people to experience insomnia every now and then. With good habits and self-control, however, you will enjoy proper sleep and create a healthy sleeping pattern for yourself.
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