How Can You Deal With Sleep Disorder. Sleeping disorder is one of the alarming issues regarding people nowadays. Both adults and elderly people are continuously facing problems with sleep.
Sleeping disorders strike due to many reasons. One of the main reasons is stress and depression. Overthinking and staying up late at night can be one of the crucial reasons for sleep derailment.
Do you lie in your bed at night, tossing and turning, not being able to fall asleep?
Do you wake up in the middle of the night not being able to fall back asleep?
Do you wake up in the morning feeling not so refreshed, fatigued throughout the day?
Well, do I have an answer for you!!!!
“Introducing the revolutionary new Magic Sleep Powder.”
“Introducing the revolutionary new Magic Sleep Tea.”
‘Magic Sleep Juice.”
“Magic Sleep Pillow.”
I know that seems crazy. Magic pills, potions, and even pillows can help you get a good night’s rest. But that’s what companies are selling through advertisements, and I’m dead against that.
I want to give you the proper evidence-based tips to help you get a good night’s rest and fast!!
So, make sure you read the complete article to help you get a good night’s sleep from tonight. As I’ll be answering all your sleep questions!!
Tips For Getting A Good Night Sleep Faster.
Let’s talk about all the things that you need to do during the day, before the night even starts, to make sure you get a fast, good night’s sleep.
I know it sounds crazy, but physical activity improves the quality of your sleep and extends its duration.
So, even if you are only going out for ten minutes brisk walk, do it!
Morning, night, evening, it doesn’t matter. Get your physical activity.
First and foremost, you want to avoid eating too close to bedtime, eating too close to bedtime, because that can stimulate your gastric juices and make you really uncomfortable when you’re going to bed.
On top of that, you want to avoid spicy foods, overly citrusy foods, and other junk food. Something that a lot of people do before going to sleep is drinking alcohol.
Because you may fall asleep fine on alcohol, but it will hurt the quality of your sleep, and you won’t wake up as well-rested.
Naps are a double-edged sword because they are refreshing, and they can give you some energy as long as you keep them somewhere between 15 to 30 minutes.
However, they will decrease your sleepiness which is a good thing during work, but then it will be harder for you to fall asleep at night because you will not be sleepy.
So, try to avoid the naps unless the circumstances call for it!!!
4. Light Therapy.
Insomnia can be a real issue for many people. And this can also lead to various sorts of health problems. Depression can also be a major threat due to lack of sleep. So, light therapy can be an essential tool to help you fall asleep faster.
Your body is like a huge human clock because of its circadian rhythm. This rhythm is tied to a 24-hour body clock. Your circadian rhythm is highly influenced on the basis of the environment and activates certain hormones to keep you alert or drag you back to sleep.
So when your eyes are exposed to light therapy, it helps you to realign your circadian rhythm with the patterns of the sun. Due to this, you tend to feel more tired as the sunlight lowers, and you feel more active when the sun rises in the morning.
That’s how light therapy does its magic in helping you to fall asleep faster!!!
5. Dim Your Lights.
Now, I’ll be talking about the evening plans that you need to carry to help you fall asleep faster.
Embrace the darkness, dim your lights. When you have bright lights, it affects your melatonin hormone. Then it makes it more difficult for you to fall asleep and to stay asleep.
6. Blue Light Exposure.
Decrease the amount of blue light exposure that you get towards the evening. I’m talking about your electronic devices like mobile phones, laptops, or computers.
All of that blue light hurts the melatonin receptors and again makes it difficult for you to fall asleep and stay asleep.
7. Cool Down Your Room’s Temperature.
When you are trying to go to sleep, your body naturally wants to lower its body temperature. If your room is cooler, it’ll make it much easier to fall asleep.
8. Eliminate All Light.
Now, it’s bedtime!!!!
Make sure that it’s pitch dark in your room. Even if you have a candle flickering on the side table, that still affects your sleep!
So make sure that when you are sleeping, there shouldn’t be any light to distract you!
9. Turn Off All Alerts.
Keep your cell phone alerts off. I’m talking about that “ Do Not Disturb” feature on your phone. No one should be texting you and waking you up in the middle of the night.
Sleep is important and it should be a priority!!!!
But what if there’s an emergency???
No need to worry, there is a special feature on every smartphone nowadays, that is, if your contact is on the list of your beloved ones, if they dial your number twice, they’ll be able to call you.
So, problem solved!!!!!!!
10. If Restless, Get Out Of Sleep.
This is one of the most important points of all!!!
If you’re unable to fall asleep, get out of bed and do something relaxing. And then try and go back to sleep after 15 minutes.
And I’m not talking about checking out social media on your phones. If you avoid this, then you surely can fall asleep faster!!!
I hope this article will now guide you to have a better, effective, and faster sleep!!! Have a good night, and don’t let the bedbugs bite!!!!