5 Simple Yet Effective Ways To Curb Your Insomnia Based On Research
If you feel like you've tried everything to beat — or at least manage — your insomnia lately, then maybe it's time to look into other scientific research. It's always better to understand how or why you're having trouble falling or staying asleep at the right time. Apparently, the things we do or encounter within the day can affect our sleep. Insomnia occurs more than you think, and it is experienced by a lot of people. While insomnia can occur with other medical or psychiatric conditions, there are still simple ways to manage it.
Read on to know how to manage insomnia in a few simple ways:
1/5 Stop Browsing And Put Your Phone Down
Your phone's screen emits a bright light and it's tricking your mind to stay awake as it affects your biological clock. As the light shines over your eyes, it signals the group of neurons (the master clock) in our brains that it's still daytime. So, it doesn't really matter if you're already on the bed and the lights are off — as long as your phone is on and your fingers won't stop scrolling, you won't be falling asleep anytime soon.
2/5 Stay Out Of Bed Within The Day
We've all been glued to our beds for a while now. But according to studies, this actually affects your insomnia. Avoid doing activities on the bed during your waking hours. Only lie down when you feel sleepy, otherwise, you'll get used to it. If you get through the day without reading, watching, or working on the bed, you'll have better chances of finding the mattress extra cosy that night and falling asleep. You should also refrain from taking naps within the day as it causes fragmented sleep. Lastly, keep a sleep schedule and try to wake up consistently at the same time in the mornings for seven days to develop a habit. And don't forget to get out of bed not longer than 10 to 15 minutes after waking up!
3/5 Relax And Meditate
Practising meditation or relaxation techniques before you fall asleep also helps when you randomly wake up in the middle of the night. Ideally, relaxation techniques that can help are breathing exercises. These exercises will help you loosen a bit; reducing muscle tensions and clearing your mind from disruptive thoughts. Keep yourself awake as well, until you feel calm and sleepy — ready to catch some z's once again.
Read more: Try This WFH Yoga Workout For Beginners
4/5 Do Not Exercise Even If You Feel Like It
Just because you have enough energy to do everything but rest, doesn't mean that you should perform vigorous exercises. It's only going to keep you awake as physical exercises can make your heart race. So if you're planning to jump rope, swim, run laps, or bike around town, best if you move it the next day.
5/5 Watch What You Eat Or Consume
Lay off the caffeine, nicotine, alcohol, and spicy food a couple of hours before bedtime. Consuming any of these will surely give you a hard time falling asleep. Although alcohol helps some people fall asleep, they can still wake up in the middle of the night and have a harder time returning to bed. Apart from this, alcohol can actually worsen your sleep apnea. Coffee, unfortunately, has stimulants that should only be taken in the morning. And if you don't want to experience having heartburn, avoid eating spicy dishes a few hours before bed.