Sleep deprivation is becoming a real thing in today’s world. According to the Centers for Disease Control and Prevention (CDC), nearly one-third of American adults suffer from a lack of proper sleep as they sleep for less than 6 hours a day.
Lack of sleep and insomnia can not only affect your physical health but also your mental well-being. If you, too, suffer from this problem, here are ten remedies for you to improve your sleeping patterns.
1. Keep a proper sleep routine
It might sound like an impossible task but stop sleeping till 12 pm on Sundays and holidays. Unhealthy patterns of sleep will disrupt your biological clock and lead you to more insomnia.
Go to bed at the same time every night, irrespective of which day it is. This will take time to adjust to but once you’ve established the same sleeping schedule every day of the week, your mind will feel much better.
2. Exercise
Almost every researcher in the world will say the same thing – exercise. A little bit of aerobics can help you sleep so much better.
Former couch potatoes have also claimed that exercise and aerobics cause a healthier mind and also reduce symptoms of depression and anxiety. You can work out any time of the day but be sure to wrap it up a few hours before your bedtime.
3. Change your diet
Cut down on drinks that contain a lot of caffeine, like tea or coffee. Your dinner should be the lightest meal of the day while breakfast should be the heaviest. Try to skip spicy or heavy foods since they can cause heartburn.
4. Quit smoking
If you’re not a smoker, then congrats to you! But if you are, it’s time to quit it. The stimulating effect of nicotine tends to keep you up all night, which causes restless sleep.
Smoking can also increase sleep apnea and asthma attacks. Try to cut down as much as possible by using a nicotine patch or medicines.
5. Don’t drink at night
While drinking is harmful no matter when you do it, drinking before going to bed is especially harmful.
You might feel a small martini or wine will help you fall asleep faster but once you wake up in the morning, you’ll understand why it was a bad idea. Alcohol disrupts your sleep pattern and causes a bad hangover.
6. Say no to gadgets before bedtime
Electronic devices like cell phones or laptops emit blue light that keeps you up at night. Switch off all these devices at least an hour before you go to bed. The idea of scrolling through Instagram while you’re in bed is a terrible idea. Try cutting down your screen time gradually to have better sleep.
7. No children or pets on the bed
Studies have found out that more than 80% of adults who sleep with small kids experience a hard time. Kids and children can be huge bed hogs, so remember to ask them to sleep on a separate bed or in a different room. This will help both you and your children or pets to have a sound sleep.
8. Use CBD products
CBD, or Cannabidiol, is an extract from hemp plants. Unlike the marijuana we know of, CBD is completely non-intoxicating and has many health benefits, including relaxation properties.
In order to sleep well at night, you can use premium-quality CBD oil from Puresport. Puresport’s CBD oil goes through a series of purification processes and ensures that the product you receive is completely safe.
9. Adjust the temperature
A very hot room can make it difficult for you to go to sleep peacefully. Remember to keep your room temperate, not tropical. An ideal temperature is around 65 degrees Fahrenheit. Have a balance between the thermostat and your bedsheets.
10. No light
If your room is brightly lit when you’re trying to fall asleep, you won’t be able to doze off comfortably. Your room should be completely dark or have a soft night lamp switched on. Even a tiny amount of light from your phone or computer can hamper sleep. So switch off all light sources when you go to sleep.
Over to you…
In today’s world, it is extremely necessary to have proper sleep in order to work properly the next morning. These ten useful tips will make sure that you don’t ever have a hard time sleeping again.
Bonus tip
You can also try CBT-i (cognitive behavioral therapy for insomnia) in combination with the tips mentioned above. CBT-i is a structured therapy program that uses a variety of techniques to address your insomnia symptoms and triggers. A sleep specialist will examine your daily thoughts and behaviors and determine how these impact your sleep quality.
By making changes to how you think about and approach sleep, you can ease insomnia symptoms and finally achieve the blissful night’s sleep you deserve.
