Insomnia, Helpful Tips To Get You Consistent, Healthy Sleep

Insomnia is a chronic condition that affects millions of people around the world. The toll insomnia takes on productivity, relationships, and health is staggering. It especially impacts seniors who may also be suffering from other chronic disease(s) and taking several medications simultaneously.

To date, the majority of insomniacs are taking a variety of drugs in the hope that medication will normalize their sleep cycles. In most cases, it’s a huge fail as the brain/body becomes inured to the medicine, or there are other debilitating side effects.

 

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A more effective way to cure your sleep deprivation is to make lifestyle changes. Here are several suggestions on how you can get a good nights sleep by tweaking your day/night schedule.

 

Insomnia: Bedtime

Going to bed at the same time every night helps the body clock predict when to induce sleep. Going to sleep at different times every night interferes with sleep because it interrupts the body’s circadian rhythm. A primary function of the circadian rhythm is to determine whether the body is ready for sleep or not. It regulates behavioral, physical, and mental changes that follow a 24-hour cycle. Going to sleep at the same time each night makes your day/night cycle consistent.

 

 

Insomnia: Lights Off

The circadian rhythm is also influenced by cues, such as light, which help the body judge when it is nighttime. Keeping the room as dark as possible when going to bed might help bring on sleep.

 

 

Insomnia: Do Not Nap!

Naps during the daytime can also disrupt the circadian rhythm, particularly those longer than 2 hours or close to the evening. One study found that students who napped at least three times per week for longer than 2 hours or napped close to the evening had a lower quality of sleep than their peers.

 

 

Insomnia: Exercise

Physical exercise has a positive impact on sleep quality.

One study examined 305 people over 40 years old with sleep problems found that moderate to high-intensity exercise programs improved sleep quality. Consequently, participants reduced their sleep medications.

 

Insomnia: Room Temperature

Being too hot or too cold can ruin your nights sleep.

The temperature at which people feel the most comfortable varies, so it is important to experiment with different temperatures.

However, the National Sleep Foundation recommend temperatures around 65°F as being the ideal condition for sleeping.

 

 

Insomnia: Eat At The Right Time

What you eat, particularly in the evening, can really affect your sleep

For example, if you eat within 1 hour of going to bed, it can impair your ability to get a good nights sleep. It’s because digesting a meal can take at least 2 to 3 hours.

Lying down during this period can also cause discomfort or nausea and slow the digestive process in some people.

It is best to allow the body enough time to digest a meal before you lie down. The exact time needed will vary from person-to-person.

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