How To Deal With Insomnia?
Insomnia or sleeplessness is a sleep disorder that makes it difficult for people to fall asleep or stay asleep, leading to daytime lack of energy or mood and reduced work efficiency. People who suffer from insomnia are also known as insomniacs. Prolonged sleeplessness causes insomniacs to struggle to sleep every day, and thus can harm their health. So how to deal with insomnia? Let's find out through this article.
Make The Bedroom Comfortable
To cope with insomnia, the first thing is to ensure a good sleeping space for your sleep. There are a lot of factors that can easily affect your sleep such as light, noise, too hot or too cold temperatures, and the quality of the bed, including mattresses and pillows.
For light, you should use dark curtains to block light from windows and sleep masks to minimize light reaching your eyes. In addition, for noise, you can attach additional soundproofing pads to the wall or buy earplugs with earplugs coupons to minimize outside noise.
On days when the weather is too hot or too cold, you can also use two-way air conditioners to maintain a moderate room temperature, as well as use fans in the hot season and blankets in the cold season. Finally, remember to choose mattresses and pillows with a softness that can make you feel most comfortable when sleeping.
Follow A Daily Sleep Schedule
Maintaining your biological clock is also important in helping you deal with insomnia. You must set a time to go to bed and wake up every day and stick to that schedule strictly, even if it is the weekend when people are used to getting up later than other days of the week. Sleeping and waking up at a fixed time during the day will help your body gradually get used to and keep up with the sleep rhythm so that you can have a full night's sleep.
Avoid Electronic Screens
The blue light emitted from the screens of electronic devices such as phones, tablets, laptops, or televisions will affect the body's melatonin production, making you suffer from insomnia. To have better quality sleep, you need to turn off and stay away from electronic screens for at least an hour. Instead, you can choose to read a book purchased with our book coupons or listen to relaxing music before going to bed.
Avoid Caffeine & Nicotine
Caffeine is abundant in coffee and is often consumed by many people to help them stay awake when needed. Its effects can last from a few hours to a day and can make you sleepless all night, and even if you do fall asleep, you may still wake up several times until morning. Nicotine also has the same effect as caffeine because both are stimulants and although the effects of nicotine are milder, it still affects your nighttime sleep. Therefore, you need to avoid using stimulants, especially before going to bed.
Don’t Take A Nap
A nap is a brief sleep during the day, usually at noon, and lasts no more than an hour. Many people have a habit of taking naps thinking they can make up for the sleeplessness but the truth is that those naps will make it more difficult to fall asleep at night, and thus affect the quality of sleep. In case you find it necessary to take a nap, remember to nap before 3 p.m. and keep the napping time under 30 minutes.
Insomnia is such a big deal that it is still causing so many people to struggle to get a good sleep every night. If you are an insomniac and don’t know how to overcome it, the above ways will help you to get a good night's sleep.