Research shows that up to 30% of the world’s population suffers from sleep problems. Additionally, around 10% of adults are at risk of developing chronic insomnia, which is quite severe. This condition commonly affects older adults and females. Additionally, those with medical or mental health issues also have to deal with it.
Want to know how to beat it? Continue reading as we explain how to create a night schedule for better and more restful sleep.
What Is Insomnia Really About?
Simply put, insomnia is a disorder that causes difficulty with falling and staying asleep. It sometimes makes you wake up early and be unable to go back to bed. This can genuinely affect your day and overall quality of life. The question is, what causes it? The main culprits are usually stress and anxiety. However, poor sleep habits and medical conditions can contribute.
There are two types: acute and chronic insomnia. The first, acute insomnia, is short-term and often easy to get over. However, chronic insomnia is long-term and occurs at least three nights a week for months. As such, it is much more difficult to shake off.
Guide to Make a Reliable Bedtime Routine
Below are some tips that will help you to create the perfect routine if you’re experiencing insomnia:
- Set a consistent bedtime. Our body works like an alarm. For example, going to bed at the same time every night helps regulate your body’s internal clock. This will make it easier to manage your sleep in the long run. To illustrate, suppose you sleep at 10 PM and rise at 6 AM every day. You’ll notice that you naturally wake up whenever it’s around AM time. If you want to develop a good schedule, shift your bedtime by 15 to 30 minutes earlier. Your body will adapt to the new routine with consistency.
- Limit screen time before bed. Indeed, there’s no harm in watching your favorite movie or show late. Or perhaps you’re spending time playing online slots on top sites like the HitnSpin However, the blue light from screens can suppress melatonin production, making it hard to sleep. Enjoy your movies and games, but aim to stop an hour or two before bedtime. Rather than use your devices, reading a book or listening to music are alternatives. These will help relax your mind and prepare you for deep sleep.
- Create a relaxing environment. This is another tip that can help you get to sleep quickly. For the basics, a dark curtain is essential as it blocks out light effectively. Also, ensure your mattress and pillow are comfortable and smooth. Furthermore, maintaining an ideal room temperature — cool but comfortable for your body — can enhance sleep quality. Noise may also be an issue. If that’s the case, consider using earplugs or a white noise machine to minimize the situation.
- Engage in calming pre-bed activities. Relaxing engagements like yoga can significantly boost your sleep quality. Likewise, gentle stretches with a warm bath can relax muscles and signal your body that it’s time to rest. Another effective practice is journaling or expressing gratitude. This will help shift your focus from stress or negative thoughts, ensuring you won’t be restless.
- Limit stimulating and late-night eating. You may need to study for an exam or complete unfinished paperwork from the day. Then, you turn to something that keeps you awake—caffeine or nicotine. Don’t get it wrong; taking them in moderation is fine. However, overconsuming can cause the substances to stay in your system for long. This can interfere with your ability to sleep in the long run. Equally, eating heavy meals late at night is not recommended. While it’s tempting to indulge, note that heavy, rich meals can disrupt sleep. Try opting for something light if you’re a fan of late-night eating. Fruits or herbal tea are ideal, as they’re gentler on the digestive system.
- Practice mindfulness and deep breathing techniques. What’s the usefulness of these techniques? Well, they help activate the parasympathetic nervous system. You can use the 4-7-8 breathing technique in this regard. Inhale for 4 seconds, hold for 7 seconds, then exhale for 8 seconds. Counting in your mind until you fall asleep is another method that may work.
- Avoid overthinking and manage stress. One of the most common causes of insomnia is overthinking. While it’s impossible to stop thinking altogether, you can prevent it from making you restless at night. Try writing down your worries or tasks in a dedicated notebook. This helps unload your mind so you can leave the concerns for the next day.
Say Goodbye to Insomnia With Our Tips
Whether you have long-term or short-term insomnia, the steps provided in this post will bring improvements over time. However, be mindful of the habits contributing to the issue and change your lifestyle.
