Suffering from sleep disorders and unhealthy sleep patterns like insomnia? You need to read this.
Do you find it hard to fall asleep even when your eyes are firmly shut and you have gotten rid of distractions? Here are seven things to do to control and manage your sleep disorder.
1. Eliminate alcohol and stimulants
Stimulants like caffeine have effects which can last for up to 24 hours and can affect your sleep patterns. Therefore, to enable you fall asleep easily, stop taking alcohol or stimulants especially before bed time.
2. Limit naps
Napping is not a proper way to catch up on missed sleep, although it seems that way. Therefore, establish and maintain a regular sleep pattern because napping can affect the quality of night time sleep.
3. Exercise regularly
When you exercise regularly, the quality and duration of your sleep tends to improve. But, avoid exercising immediately before bedtime as it can have a stimulating effect on your body and prevent you from falling asleep.
4. Limit activities in bed
If you suffer from sleep disorders, do not study, browse on your phone or make phone calls while in bed. Avoid watching television or listening to the radio in the bedroom because all of these activities can increase your level of alertness therefore making it difficult to fall asleep.
5. Do not eat or drink right before going to bed
Your digestive system will get activated when you eat a late dinner or snack before going to bed and this may keep you up. Also do not drink plenty of fluids before bed time because it can overwhelm your bladder and make you keep visiting the bathroom frequently which will definitely disturb your sleep.
6. Make your sleeping environment comfortable
Make sure the temperature, lighting and noise in your room is controlled to make it conducive enough for sleeping.
7. Reduce stress
You can try relaxation therapies and stress reduction methods like muscle relaxation, meditation, deep breathing techniques to relax the mind and body before going to bed.