Insomnia is a silent epidemic – and most people do not know it. Study findings from the CDC (Center for Disease Control and Prevention) show that close to 70 million Americans suffer from wakefulness or sleep disorder, and many more are sleep deprived which results in disastrous consequences in school, lifestyle, and the workplace.
Sleep is essential for all humans, although the specific requirements vary according to different factors such as your age. For instance, a teenager requires 9 to 10 sleep hours daily, a school-going child needs a minimum of 10 sleep hours, and an adult needs 7 to 8 hours. These tips we will talk about will help you achieve your rest goals if you are sleep-deprived.
Set a Bedtime for Yourself
We tend to associate bedtime with children, and you may wonder why they are even necessary as you grow older. However, the wisdom of setting a bedtime allows your body to adjust to a set sleep schedule and manage your day hours properly.
The first thing to do is be attentive to the number of hours you spend doing your work or assignments during the day, and then set reasonable sleep times and waking times. The more you do this, the more your body will adjust to this rhythm.
In light of this, avoid touching the snooze buttons when they prompt you to wake up. As nice as it may sound, snoozing will only result in you going off-track with the schedule you are trying to keep, as well as risking you getting late to work or school.
Don’t Take Naps During the Day
Understandably, you may assume a nap as the ultimate solution to a night of turning and tossing in bed. However, if you are struggling with insomnia, this is a bad idea – it only results in sleeplessness even if you implement strategies like purchasing the best mattresses according to UK customers to make your sleeping experience more comfortable.
Naps will contribute to messing up your body’s circadian rhythm which is already struggling, and it will get harder to sleep at night.
While coffee and tea are some of the greatest creations known to man, they are not helpful to your sleeping goals. The caffeine you take can create a temporary buzz, but it will lead to rapid heartbeat, irritability, nervousness, and temporary insomnia.
This has negative effects on your body, but it does not help you in terms of nutrition because there is more caffeine than what your body requires. Instead of your favorite Starbucks coffee, opt for some light tea or a refreshing water bottle.
Make To-Do Lists
Insomnia leads to some unique challenges when you are trying to sleep because your mind repeatedly wanders to other things when you are supposed to relax. Whether it is irrelevant things like what you argued about two weeks ago or what you are going to present in your workplace in a few days, thinking about these things makes it harder to sleep because your mind obsesses over them.
Instead of this, make to-do lists of the items you need to do or focus on, or lists of random things that are in your mind. These will help you forget what is disturbing your mind, get it out somewhere, and make it easier to fall asleep.
Consider ASMR Content
Autonomous Sensory Meridian Response, or ASMR, is among the latest internet trends. It is also easy to access, as you only need to go to YouTube and type in the search box, which introduces you to a wide content range you can enjoy and which promotes relaxation.
Although this sounds like a strange strategy to use, it works in many cases to help people sleep, so consider it alongside other methods to help you out.
Get Some Help
If you try all these methods and they fail, it is always okay to receive some medical help with the issue. Many insomnia patients end up suffering silently because they assume the problem is too insignificant to deal with, but doctors recognize it as an actual problem and will want to assist you to deal with it.
In conclusion, insomnia is an actual disorder, but you can use various strategies to deal with the problem. It is always helpful to talk about the issue as well, since your sleep matters to your overall health and wellbeing.