What Is Insomnia?
Insomnia is the most common sleep disorder that can make it hard to fall asleep, head to stay asleep, or also cause you to wake up too early and there is not also an ability to get back to sleep. You may feel tired when you wake up. It does not only affect your energy level and mood but also your health, work performance, and quality of life.
Most of them are adults with short term insomnia, which lasts for days or week which usually result of stress or a traumatic event. But some people have long-term insomnia that lasts for a month or more that. It may be the primary problem, or also may be associated with other medical conditions or medications.
You don’t have to put up with awake the whole night because simple changes in your daily habits can often help.
5 Proven Tips To Sleep Better At Night
A good night’s sleep is important as regular exercise and as a healthy diet. Most of the research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and the function of the brain. It also causes gaining weight and increases of having the disease in both adults and children.
If you want to optimize your health or lose weight, getting a good night’s sleep is one of the best things you can do.
1) Try To Sleep And Wake up At Consistent Times
Your body’s circadian rhythm concerns with a set loop, aligning itself with sunrise as well as a sunset. Being consistent with your sleep and waking times can help you for long-term sleep quality. It is noticed that the people who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep. Most of the studies have also highlighted that irregular sleep patterns can alter your circadian rhythm and the levels of melatonin that signals your brain to sleep. If you are struggling with sleep then try to get in the habit of waking up and going to bed at the same time. After several days, you may not need an alarm.
2) Reduce Irregular Or Long Daytime Naps
While short power naps are so beneficial, long napping during the day can affect your sleep. Sleeping in the daytime can confuse your internal clock, which means that you may have trouble sleeping at night. In fact, a person may end up being sleepier during the day after taking daytime naps. it is noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and also sleep quality. However, those who are used to taking regular daytime naps don’t experience poor sleep quality. If you are taking the regular daytime naps and sleep well, you shouldn’t worry about this whereas the effects of taking differ on the individual.
3) Don’t Consume Caffeine Late In The Day
Caffeine has numerous benefits and is consumed by 90% of people. A single dose can increase focus, energy, and performance. However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night time. Consuming caffeine up to 6 hrs before bed significantly worsened sleep quality. Caffeine can stay elevated in your blood for 6-8 hours so drinking a large amount of coffee after 3-4 pm is not recommended especially if you are sensitive to caffeine or have trouble sleeping.
4) Do Not Drink Any Liquid Before Bed
Nocturia is the medical term for excessive urination during the night time which affects the sleep quality as the daytime energy. Drinking a large number of liquids before bed can lead to similar symptoms though some people are more sensitive than others. Although hydration is vital for your health as it’s wise to reduce your fluid intake in the late evening. So do not try to drink any fluid 1-2 hours before going to bed. You should also use the bathroom right before going to bed as this helps to decrease the chance of walking at the night.
5) Get A Comfortable Bed, Mattress, And Pillow
Some people wonder why they always sleep in a better way in a hotel room. It is not only due to the relaxing environment but bed quality can also affect your sleep. It is noticed that the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57% shoulder pain by 60%, and back stiffness by 59% which also improved the sleep quality by 60%. The new bedding can enhance sleep whereas the poor quality bed can lead to increased lower back pain. The mattress and bedding are extremely subjective if you are upgrading your bedding, base your choice on personal preference. If you have not replaced your mattress for several years then this can be very quick.