It is not a surprise that you are experiencing sleepless nights in this fast-paced environment that we live in since unfortunately, sleep is now almost a leisure and not a necessity. From school and work activities during the day to homework/paperwork, not to also forget the social activities at night, people seem to have no time left for sleep.
So in today’s modern society, how will you overcome your sleepless nights and repay the sleep debt that you owe yourself? Here’s how.
Establish a Pre-Sleep Routine
A nightly pre-sleep routine might just help you out in your dilemma. Just like how you have a skincare routine before sleep to take care of your skin, so should you have one for your mind and body for sleep. What you can do in your pre-sleep routine is to have relaxing activities like reading books and listening to soothing music and avoid stressful, stimulating activities like doing work.
Additionally, avoid watching TV or looking at any laptop, tablet or smartphone screens before hitting the bed since those activities can trigger your brain to stay awake through the blue light that they emit.
Sleep Hygiene can also contribute to training your body to sleep. One healthy step towards this is to develop a nighttime ritual. Having a cup of tea (decaffeinated), taking a warm shower, stretching, changing into specific pajamas before bed can all help send messages to your brain that it is time to go to sleep.
Manage your stress and worry.
You experienced this beforehand—or maybe just last night—that if you are stressed and worried you may just lie on your bed overthinking and being restless. This serves true as stress and anxiety can create substantial barriers to sleep. So what can you do?
Better sleep guide should help you out together with breathing and muscle relaxation exercises which can help to reduce stress and induce relaxation which will help you prepare your body and mind to rest. Also, you might want to consider aromatherapy which is a holistic healing treatment that uses natural plant extracts to promote health and well-being.
Make your Sleeping Environment Comfortable
Have you experienced sleeping in a very warm room with lots of cluttered stuff loitering around your bedroom? Or have you tried sleeping with a very noisy surrounding? Sure you did once in your life which is why making your sleeping environment comfortable would certainly help you out.
To make your bedroom conducive to falling and staying asleep is to be sure that your bedroom’s temperature, lighting, and noise should be controlled. Your bed should also be comfortable and you might check your mattress since it might be one of your sleep theft culprit. Check out better sleep guide to help you guide out in choosing the right mattress for your needs.
Consider Cognitive Therapy
If you have done everything that you could and is suffering from a mental disorder such as depression which also causes insomnia you might want to consider having cognitive therapy. This therapy is a short-term focused psychotherapy for a wide range of psychological problems such as loneliness, panic, fears, eating disorders, depression, anxiety.
Cognitive therapy also helps some people with insomnia identify the psychological aspects that might contribute to insomnia. Additionally, cognitive therapy can give you the proper information about sleep norms, age-related sleep changes, and help set reasonable sleep goals, among other things.
Insomnia should not be taken lightly because later on, it may not only affect your sleeping pattern but your whole body’s health which then might impact your daily life—and you don’t want that. This is why information about healthy sleep is rising because the importance of sleep is making a significant difference— which is why you should always remember that sleep in never a luxury, it is a necessity that you should not take for granted.