It’s past 3 in the morning and you still couldn’t get a shut eye. Insomnia is a medical condition when an individual have trouble sleeping or is unable to get enough sleep. Stress and anxiety are common causes of disrupted night’s sleep. Insomnia affects all age groups. Symptoms include difficulty staying asleep, not getting enough sleep, waking up in the middle of the night and being unable to sleep, and daytime sleepiness due to lack of nighttime sleep.
The good news is you don’t need to pop sleeping pills just to stimulate sleepiness. When no amount of chamomile tea or fancy bedtime yoga help you achieve a restful sleep, consider these tips.
Get Off the Bed
If you’ve spend four hours tossing and turning on the bed, it’s time to get off it. This might sound counterintuitive but getting out of bed just might be the thing you need to get some rest.
Instead of being frustrated over your inability to sleep, do something quiet; something calm and relaxing so the mind won’t go overdrive, like reading or knitting. You cannot force sleep to set in. Calm activities help soothe the mind until it’s ready to rest.
For stressed individuals, getting a good night sleep is an enormous challenge they can’t get around. The thing is, if we go to bed stressed out and anxious, there’s no way we’re getting any sleep tonight… or any night for that matter. In order to achieve a restful sleep, one should relax his mind. Don’t overthink, stop being anxious. Start putting things in perspective instead to get much needed zzzs.
Get Rid of Your Bedside Clock
Clocks are great for people who have no trouble sleeping. But for those who are suffering from disrupted sleep, the clock is a source of frustration simply because it reminds them of the hours passing wasted on being awake. So get rid of your bedside clock. This way, you get rid of any visual reminder of your lack of sleep. You don’t pressure yourself to sleep. You save yourself the frustration of checking the time every minute you try to fall asleep. Once you relieve yourself the pressure of falling asleep, you eventually will!
Stop Drinking Coffee Five Hours Before Bedtime
Caffeine is a stimulant that disrupts sleep. So stop taking anything that may cause you to stay awake in the dead of the night. Try not to drink coffee four or five hours before going to bed. Turn to warm milk or plain water instead. These drinks are healthier and they may help you achieve better sleep at night!
Use Your Bed Strictly For Sleeping
How many times have you turned your bed into a makeshift office complete with paperwork, laptop, and Doritos dust? The bed is made for sleeping. Do not work on your bed or turn it into your impromptu office because the brain will start associating it with work and this may disrupt sleep. If you have to work, do it sitting down on a desk and not on the bed!