5 Effective Tips to Deal With Insomnia
Struggling with insomnia?
Who has the time to sleep and relax in today’s fast-paced world? For most individuals, sleeping seems like a waste of time. But guess what? A vital aspect of our daily life is sleep. Without proper rest, we are more vulnerable to stress, our immune system deteriorates, and we have trouble concentrating and focusing. This article is for you if you’re an insomniac who struggles to sleep at night or has trouble falling asleep due to stress or anxiety.
Understanding the many types of insomnia, their causes, and potential treatments is necessary if you wish to sleep better. Acute and chronic insomnia are the two primary forms. A stressful incident in a person’s life is typically the cause of acute insomnia, which lasts for less than one month. On the other hand, chronic insomnia is a problem that lasts for more than a month and has underlying factors like aging, illness, and mental health issues. Difficulty falling asleep at night is a symptom of insomnia, also known as delayed sleep phase disorder (DSPS).
If you are desperate to get some shut-eye, here are 5 tips that will help you get your zzzs once again:
Practice a bedtime routine
Your bedtime routine should include brushing teeth, taking a shower, reading a book, or meditating. A regular, consistent bedtime routine helps regulate your circadian rhythm, which is the body’s internal clock responsible for controlling biological processes like sleep and wakefulness.
Listen to someone else’s voice. A pleasant but unexciting audiobook is perfect. Turn it on to low volume when you go to bed. This will distract you from your thoughts.
Use relaxation techniques
Calm your nerves and ease your anxiety with relaxation techniques like meditation, visualization, progressive muscle relaxation, and breathing exercises. It will help you relax, regulate your emotions and fall asleep more quickly.
Get rid of your electronic devices
Electronic devices like phones, laptops, and TVs emit blue light, disrupting our circadian rhythm and preventing us from falling asleep quickly. So keep these devices away from your bed. If you can’t get rid of them completely, at the very least, switch them to night mode, so they emit red light instead of blue.
Exercising regularly will help you get a good night’s sleep by improving sleep quality and decreasing sleep latency. You don’t have to do something extreme; even walking can be effective. There are a few different reasons why this might be the case. Exercise releases endorphins, which can help people feel less depressed, anxious, and stressed.
Sleep is essential for many reasons. If you have trouble sleeping, follow these tips to get more shut-eye. You will notice an improvement in your health, mood, and daily functioning in no time! So, remember to apply these tips and enjoy a better life!
This article is written by a therapist from Sensera – a self-help app that provides daily CBT audio sessions and exercises. The app helps people deal with a variety of mental issues (anxiety, insomnia, low self-esteem). Download Sensera now to become happier!