Having a troubled sleep is a really serious matter. Some don’t give it much importance at first but gradually they figure out that there really is something wrong with them.
The sleep we have in a night has a really great impact on our coming day. Not getting complete sleep or waking up in the middle of the night is not a good sign at all.
Sleep deprivation may lead to obesity, depression, stress, diabetes and eventually to the cardiac problems.
But worry not, there is less risk of life-threatening diseases and it is higher only when you have sleep deprivation for a long time.
Things to do for troubled sleep
Everyone wants to have a good sleep at night, Don’t they? Moreover, troubled sleep can cause many issues in the long run.
Here are some ways that most insomniac people do to relax their brains.
1. Don’t Stay in the Bed
Get in the bed and try to sleep. But if you can’t do so, don’t pressurize yourself and don’t stay in the bed for too long. It will make you more tense.
After 20 minutes of staying in the bed, if you still can’t sleep. Get up. Get out of the bed, and do something extremely boring like counting the sheep or watching a boring movie.
You can also listen to soothing music. And if nothing works, read a book, prefer the children’s bedtime stories, there is nothing more boring than that.
2. Avoid the Day Naps
No doubt, taking naps in the day relaxes you and reduces your fatigue but only if your schedule is normal. When you are having trouble sleep at night, cut off your day naps.
You won’t be able to completely ignore them at first so, try to limit them if you are taking 2 naps a day, reduce them to 1, it may help you sleep at night.
3. Practice Meditation
Practice meditation regularly especially one hour before going to bed. Meditation ignites the parasympathetic nervous system.
It also lowers the heart rate and slows the breathing process that helps falling sleep. Among all meditations, yoga as proved to be more efficient in encouraging a good night’s sleep.
4. Turn Off Electronics
Electronics is one of the major enemies of our sleep. Our body has an internal clock, the circadian rhythm.
It signals our brain when it is time to sleep and awake via hormones. Electronic devices like tablets, laptops, smartphones and other gadgets, delay the internal clock.
They suppress the sleep-inducing hormones. So, it’s better to turn off all the electronic devices one hour before bedtime.
5. Limit Your Caffeine
Caffeine can disrupt your sleep and can also delay the timing of your body clock. Limit taking caffeine.
If possible, kick it out of your life. Otherwise, it will make even worse for you to fall asleep. Caffeine suppresses sleep-inducing hormones.
So, try not to have coffee and if you can’t survive, just take one cup of tea in a day but not more than that.
6. Check Your Mattress and Pillow
Mattresses and pillows are the things that most people ignore. They would have never thought that their mattresses could be the cause of their troubled sleep.
If your mattress is too firm or too soft. It may develop irregular curves in your spine that may discomfort you and won’t let you sleep.
Choose a mattress that is not too soft or not too firm but its pillow top should be soft. The best mattress that provides you a quality sleep is either memory foam or a latex mattress.
Also, keep your sleeping position in mind while choosing a mattress.
7. Keep Your Room Dark and Cool
Your surrounding plays an important role in giving a quality sleep. If you want your sleep to be perfect and trouble-free, make the environment.
Dim your lights or completely darken your room. Don’t let the outer light enter. Then drop the temperature of your room.
Get cozy in a blanket so you won’t feel cold due to the cool environment. The cool environment also induces sleep. It may help you with your insomnia.
8. Avoid Taking Large Meals in the Evening
Though our internal processes don’t turn off completely but they do slow down while sleeping. In this situation, eating too much will be a great burden for your digestive tract.
You may also feel burning feeling and acid reflux that may cause you to lose your sleep. So, don’t too much in the evening and try to eat your meal before 7 pm.
9. Take a Warm Shower Before Bed
Taking a warm shower before bed is the most popular remedy to sleep fast and people have been doing it for centuries.
Researches have shown that taking a hot shower increases your body temperature. Coming out of the shower suddenly drops it, cooling your body.
It signals your body that it’s time to sleep. So take a one hour shower with lukewarm water before going to bed will be great to help you with the sleep.
Your habits and daily routine matters a lot. Make sure your anxiety and stress level is not too much. Stay away from things that make you stress a lot or try to solve them calmly. Also, these tips will help you a lot with your sleep.