If you have a hard time sleeping almost every night, there is a big chance you may have insomnia. Therefore, you are prone to being less productive during and day as you don’t have enough energy. Read on to be enlightened on the ways you can overcome insomnia and get the restful, quality sleep that you deserve.
Avoid Taking Caffeine
Afternoons in the office can be tiresome, and you’ll be tempted to take caffeine to boost your energy. Even when this will be helpful during the afternoon working hours, this eventually affects sleep. You have to understand that caffeine can last in your body for six hours, which can greatly affect your sleep patterns and inhibit you from getting a good night’s sleep.
Once you’ve had a poor sleep due to taking caffeine, you’ll also find it necessary to take it in the morning to push you through the day. This is a dangerous cycle that will eventually tamper with your health. Instead of consuming caffeine to help you work effectively, consider consuming a lot of water or walking.
Avoid Electronics During Bed Time
To overcome insomnia, it would help to keep off any electronics before your sleeping hours. When you have pending work from the office, you might find it necessary to finish it before you sleep, or you can simply wait until the next day to worry about it. Note that the light from the electronic devices negatively affects your eyes, obstructing your sleep.
If you must finish your office work before bedtime, you ought to consider wearing orange-tinted glasses. The glasses will help block the blue light from affecting your eyes, thus providing you with more restful sleep.
Exercising is another way to help you have quality sleep. Exercises you can engage in include swimming and riding a bike. For the workouts to help you fight insomnia, make it a routine. Even when exercise is good, you should avoid engaging in any strenuous activity 3 to 4 hours before your bedtime. To evade any tension in your body and relieve stress, you can consider yoga.
Develop a Sleep Routine and Maintain It
You must try to go to sleep and wake up at the same time every day. This helps adjust your body’s internal clock; as a result, you’ll have an easy time sleeping. If you set your sleeping time to be 9:00 PM, ensure that is the time you get to sleep rather than preparing your bed.
Notably, sleeping in through the weekend can be a tempting option. However, it is relevant to maintain your sleep-wake cycle, as adjusting it can set you back to the drawing board.
Also, make sure that your environment is cozy and relaxing during the nighttime. You may want to use a diffuser, play some white noise sounds, or even invest in a better mattress.
Avoid Alcohol Intake
Self-medicating insomnia with alcohol might seem like a great way to get better sleep. However, although alcohol can make you feel a little drowsy, it is not a permanent fix for insomnia and will not provide you with a night of restful sleep. Besides, it is never a wise idea to use alcohol to medicate or treat any type of condition.
What is more, alcohol makes your kidneys produce more urine. This will then lead to you waking up early to relieve yourself, resulting in fewer sleep hours.
Take Sleeping Aids
Another way you can overcome insomnia is by taking sleeping aids. You may consider over-the-counter medicines, prescription medicines (in more severe cases), or even cannabis, namely delta 8 thc. THC can act as a sedative and thus will make it easy for you to fall asleep. Moreover, it’s important to note that THC has terpenes that boost sleep. The compound induces sleep by impeding any neural activity. This being said, it’s without a doubt that THC can be an effective sleeping aid.
Before taking any medications, it is best to do your own research and seek advice from your health provider. Also, let your health provider know if any sleeping aids prescribed are not effective.
Avoid Ruminating Thoughts
Don’t lay on your bed worrying about something that should be handled the following day or in the far future. To avoid having such thoughts, you should set aside time and deal with all concerns. If your worry is work-related, ensure to list your next day’s responsibilities before leaving the office.
Avoid Taking a Nap
Once you have not had enough bedtime, you will want to take a nap during your breaks. This, however, has adverse effects on your sleep. To avert your naps, it would be best to only associate rest with darkness and a conducive sleeping environment and maintain your sleep routine.
Avoid Smoking Hours Before Sleep
Cigarettes contain nicotine which is a stimulant. Due to this, you will have difficulty sleeping. It is without a doubt that this affects your sleep pattern and can perpetuate insomnia.
The Bottom Line
You deserve to get a restful night’s sleep every night. Consider the ways above to overcome your sleeping struggles. If the options above do not help eliminate insomnia, consider visiting your doctor for more effective treatments.