How to Develop Healthy Sleep Patterns
Sleep disorders are probably among the most common affections we suffer from in our modern world, and the causes and medical explanations for the matter are many fold. However, little do we understand from the mechanism that lie behind the health-sleep cycle: why do we need quality sleep? We actually spend almost half of our lives sleeping; at first glance this may look like a great waste of time, as we could work or do something useful with that much time.
Signs you have poor sleep quality
When it comes to insomnia you need to focus on two things one which is sleep quality and the other is quantity. If you want to be waking up refreshed and full of energy, then these two factors are very important. If you are not getting proper sleep you can wake up exhausted, groggy and moody. You might have just sat there and counted the number of hours sleep you got last night but the thing is there is plenty more to it than that. Understand how to read the signs of reduced sleep quality and learn how you can fix it.
- Does it take you more than half an hour to fall asleep after lying down?
- You have all the signs of insomnia/ or been diagnosed with it
- You are waking up a few times each night for no reason
- You have trouble falling straight back to sleep after waking up during the night
- Less than 80 per cent of your time is spent in bed
How to Conquer Insomnia
Getting into the routine of the correct sleeping habits will go a long way into helping you sleep and feeling rested throughout the next day. If insomnia is affecting your everyday life and you have tried changing your diet, getting more exercise and limiting your caffeine intake then it is time to see your doctor. Insomnia is very much treatable, but you will need to find the treatment that suits you. Everyone is different and it may take a few tries of different treatments in order to find something that works for you.
You can check online or from a book in the library for some relaxation exercises that can help your muscles relax. Tensing your muscles in different areas of the body from your head to your toe can help to calm your mind and body for sleep. Meditation and yoga work well at relaxing the mind and stretching out the spine.
Have sleep rules
If you lay awake in bed that can create a negative association between your bedroom and remaining awake. If after lying in bed for 15 minutes you cannot drift off, then get up and go somewhere else in the house which can help to reset your body. After a little while go back and try again. Laying in bed will simply add to the frustration.
Visit a therapist
If you are struggling with ongoing sleep troubles it can develop into unhealthy thoughts about sleep. If you battle insomnia for too long you will end up worrying about it and becoming depressed and frustrated which only helps breed more severe insomnia. Cognitive therapy has been successful for insomnia by practising positive thinking and working on strict sleep times and wake times. Therapy can range from a few days a week to less but it will depend on your individual conditions and how bad your insomnia is.
Seek advice about medication
When other treatments have failed you may need to seek some sleep medication from your doctor. There are many different types available and your doctor will discuss the options with you.
Improving your sleep quality
- Don’t use electronic devices at least an hour before bed if you need to then install a blue light filter as this light interacts with your brain keeping you awake and stimulated.
- Have your bedroom set at 60 to 65 degrees Fahrenheit. If your room is too cold or too hot you will have trouble relaxing and drifting off.
- Follow a routine. Then enable your body to know that when you have a glass of milk or put your pajamas on that it is a relaxing
- Don’t go to bed when you are overtired
- Limit alcohol intake
- Avoid caffeine about five hours before bedtime and alcohol at least three hours before sleeping
- Relax and wind down before bed like reading a book or taking a relaxing bath with some lavender oil.
After trying these ideas if you still feel tired and fatigued talk to your doctor who can recommend lifestyle changes, therapies and medication to help treat your insomnia.