Are you having trouble sleeping? You may be putting yourself at a higher risk of medical conditions such as heart attacks, diabetes, and obesity. Sufficient amounts of sleep help your mind and body regenerate and restore optimum function. Without enough rest, you may face a difficult time keeping healthy.
It is difficult to fall asleep consistently if you do not already have a sleep routine to help you out. If you often sleep when you are feeling sleepy as opposed to during your bedtime, you will be more likely to experience sleep deprivation. It can have a negative impact on your mental and physical state. It is important that you create a sleep schedule and strictly stick to it. Here are a few tips to help you get started when you have trouble sleeping.
Consult a doctor
You will need to rule out a sleep disorder before considering any practices listed below. It is important that you understand the scope of your problem and take enough steps to address any underlying sleeping disorder to improve your sleeping patterns. Sleep apnea is a common condition that will cause interrupted and inconsistent breathing. You may be more likely to have trouble sleeping with such underlying medical problems. You could also be suffering from circadian rhythm disorders and sleep movement disorders which will require medical assistance.
Watch your exercise
You should make a point to exercise as regularly as possible. You will benefit from better blood flow, reduced fat build up and healthier organs. It can be a great way to keep fit and healthy if used with the right diet and sleeping arrangement. If you exercise regularly, you should allow for sufficient time to recover from the rigorous exercise. It can boost the release of endorphins and adrenaline, which will make it harder to fall asleep. If you are having trouble sleeping, moving your exercise regime to an earlier part of the day could help.
A comfortable pillow and mattress could help
If you are having trouble sleeping, your bed may be responsible. The quality of your mattress, beddings and pillow could shape the quality of your sleep. It explains why people are more likely to have a better night at a hotel or away from home. Aside from reduced sleep, poor beddings could also increase the risk of chronic back and joint pain. You need to invest in a comfortable pillow, puffy mattress, and warm sheets to enjoy your night each time. Experts recommend that you change your beddings every 8 years, with your mattress needing to be replaced after a decade.
Even if you have a comfortable mattress, if you’re using a pillow that doesn’t support your head, neck, and back, and doesn’t align with your spine, you won’t probably have a good night’s sleep. And, even if you did, there’s a possibility that you’ll wake up with a stiff neck and overall back pain.
That said, you might want to consider using a Sobakawa Pillow. This is an excellent pillow option that’s unique from your typical pillows, thanks to its organic filling materials made of 100% grown organic buckwheat hulls, durability, superior support, and enhanced air circulation. Also, it’s fully adjustable and good for all sleeping positions, so whether you’re a side sleeper, back sleeper, or stomach sleeper, this pillow will work for you.
Get in sync with your body’s circadian rhythm
Once you have a regular sleep-wake schedule, sleeping better at night is an easy task to do. Therefore, make sure that you get in the habit of waking up and sleeping at the same time every day. By doing this, you’re setting your body’s internal clock so you don’t have to toss and turn yourself at night to sleep and wake up with an alarm clock.
Also, as much as possible, avoid irregular or long daytime naps. Although napping is a great way to make up for your missed sleep, sleeping for two hours can disrupt your circadian rhythm. It’s suggested to limit naps to 15 to 30 minutes during the daytime, or don’t nap at all and go to bed earlier if you’re feeling tired.
Take a shower
One of the more popular sleep remedies on this list has passed the test of time. For ages, a hot bath has come in handy in helping people who have trouble falling asleep. It relaxes the body and allows you to fall asleep easier. A hot bath is recommended for older persons who are having trouble sleeping because it is very effective at helping people achieve deep sleep quickly. If you have no interest in a night time shower, a warm foot bath could work just as well.
You may also need to consider other relaxation techniques such as meditation, visualization, and deep breathing. If you are interested, you may also accompany these with appropriate music to help soothe and relax your mind for sleep. Unconventional methods such as a massage and a book could also come in handy. You may need to try out different methods to find out what works best for you.
Optimize your bedroom for sleep
The most minor infractions will affect the quality of your sleep. You could have trouble sleeping because of the amount of light exposure in your sleep environment. It may be as a result of slightly higher than normal temperatures. It can also be as a result of your brain’s associations of your sleeping area. You need to monitor different aspects that could affect your sleep. This will ensure you get quality and consistent sleep throughout the night. You should consider investing in heavy curtains and blinds, as well as earmuffs if your partner may be more likely to snore.
Finding the right supplement
Melatonin is an enzyme that controls the body’s sleep state. It offers people suffering from chronic and persistent sleeplessness a chance to enjoy prolonged rest at night. Research suggests that melatonin can improve the quality of sleep by up to 20% without causing any withdrawal effects. There are other natural alternatives such as Ginkgo biloba and valerian root to help you sleep better and longer. You may also consider foods rich in magnesium and glycine as this help to relax the body and facilitate ideal conditions for sleep. You may also go for aroma therapy through the use of passion flower and lavender.
There are a number of food items that could help you sleep better as well. Almonds have magnesium and melatonin, which will ensure great sleeping patterns for you. They have also been used effectively in the management of insomnia. Bananas contain magnesium, potassium, and tryptophan, which will shape your body’s interest in sleep and help you relax. Fatty fish offers a great source of Omega-3 fatty acids and vitamin D. They will help in the synthesis of serotonin, which may be used by your body to control the production of melatonin for better sleep. Tart cherries offer a great natural source of melatonin, alongside healthy antioxidants such as tryptophan.
Final word
It is important to get a full night’s rest. Chronic sleeplessness attracts a number of health conditions that will reduce the quality and length of your life. It could also affect your relationships with other people, as well as place you at a higher risk of accidents. These remedies should help you find a solution to your sleeping problems. However, you may need to contact your doctor for a full picture of your condition and advice on the best treatment option available for you.
