A day or two of wakefulness is fine, but if sleeplessness persists for day after day, then it becomes a severe problem. Insomnia can harm the physical and mental well-being of a person causing severe cardiovascular diseases, impaired cognitive functions, and weight gain.
Healthy sleep habits or sleep hygiene can make a massive difference in improving the quality of life. To help you sleep better, we have listed eight clever ways to chillax and beat your insomnia.
1. Eliminate late-night intake of alcohol and caffeine
Most people have a misconception that alcohol makes them sleep better, whereas drinking alcohol only makes them drowsy. In fact, according to Sleep Foundation, late-night alcohol drinking can increase the tendency to urinate, which will disrupt sleep and affect the deep sleep cycle. Heavy drinking can also lead to snoring and sleep apnea.
Similarly, drinking coffee late at night can delay the body clock. Coffee contains caffeine that is good to boost energy in the morning but should be avoided later in the day. Research shows that caffeine can delay the body clock and disrupt sleep. Similarly, soda is also rich in caffeine and sugar, which can keep a person up all night.
Therefore, eliminate late-night intake of alcohol and caffeine and consume them at least six hours before bed to beat insomnia.
2. Do not eat or drink right before going to bed
Late night dinners and munching can keep the digestive system and metabolism active, which can also delay sleep time. They can prevent getting into deep sleep phases and keep a person awake, which makes them groggy and tired in the morning. For people suffering from digestive issues like acid reflux or heartburn, eating and drinking right before bed can worsen their symptoms.
So, before going to bed, avoid eating heavy meals. If, however, there is a snacking temptation, then munching a small snack is okay but avoid fibery, fatty, spicy, and acidic food items. Keep it healthy and vegetarian. Also, avoid drinking too much water before bed, as it can lead to frequent visits to the toilet.
3. Exercise regularly
Regular exercise can help reduce stress, boost immunity and alertness, and improve sleep as well. Studies state that aerobic exercises and weight training exercises that can pump up the heart rate can enhance the quality of sleep. Physical activity increases deep sleep time, which helps recover the body. High-intensity activities need a lot of energy, which can make one tired by the end of the day leading to a boost in sleep quality and duration.
Another critical factor is the ability of exercise to reduce stress and anxiety. Mind-body exercises like yoga calm the nervous system, lowers the cortisol levels, and enhances the mood. When the mind and body feel relaxed, one can easily get into a sleep state.
4. Cognitive Therapy
This is a structured treatment program that identifies and treats problems that impair sleep. Cognitive therapy assists in regulating or eradicating the thoughts and feelings that are inappropriate. Additionally, it promotes healthy sleep habits and age-related sleep changes that help beat insomnia. It involves a regular or weekly visit to a clinic where the doctor will assess your sleep pattern, ask you to do entries of your sleep cycle in a diary, and will support you throughout the session.
5. Warm Shower
A warm shower before going to bed is a popular sleep remedy. It relaxes the body and brings down the body temperature, which helps induce sleep. Researchers conducted a study to find the most suitable time to bath before night and found that 1-2 hours before bedtime is ideal for inducing sleep. It increases blood circulation and relaxes the body. Cool sleep-ambient body temperature promotes quicker sleep and improves sleep quality.
6. Breathing Techniques
Focussing on the breathing pattern can help reduce distractions and help relax at bedtime. Breathing exercises can declutter the mind and easily transit the mind to sleep, especially in case of insomnia. Meditation is a form of deep breathing exercise, which is a great tool to beat insomnia. Studies show that practicing mindfulness meditation can help treat insomnia.
It focuses on the breathing pattern and then slowly brings the mind’s awareness to the present without getting distracted to the worries of the past and future. Insomnia can make it difficult to fall asleep due to underlying stress or anxiety. Breathing exercises like meditation can reduce the tension and help you enter the sleep state by reducing stress. null
7. Embrace Cannabis
Cannabis or marijuana is getting a lot of popularity lately for its various health benefits. One such health benefit of cannabis is its power to induce sleep. It has two components-THC and CBD, both of which have different effects on sleep.
Recent research states that CBD can have a positive impact on sleep, whereas THC can reduce the time taken to fall asleep. Consult with a doctor before using marijuana to know the right dosage for optimum results. If your local government allows growing weed, you can even buy indoor marijuana seeds online and cultivate cannabis at home.
Marijuana, despite of the common opinion, is highly addictive, like any other habit which interfere with your brain and give you sense of pleasure. If you want to have a green path from time to time, read more about how to smoke weed without getting addicted to that.
8. Comfortable Sleeping Environment
Lastly, it doesn’t matter what treatment or steps a person is taking, if the bed is not comfortable or the bedroom is full of electronic items with absurd light settings, you won’t be able to have a peaceful sleep. The mattress should neither be too soft nor too hard. Buy your mattress after physically testing them at the store by lying on them for a good many minutes. A good bed provides the right ergonomics for a sound sleep.
Remove electronics like laptops or television from the bedroom. The room should be dark and quiet, devoid of sleep-disturbing blue rays emitted by electronic devices.
To summarize, sleep is vital for the proper functioning of the body and mind. Following healthy lifestyle habits can make a huge difference in sleep patterns. You can also try weed gummies and reap insomnia beating benefits instantly. Do try out the above steps and find out which one works the best for you. However, if the above steps do not work, do not shy away from medical help.