How to Improve Sleep When You Have Insomnia

by Supplement Rant Staff
insomniac man

Sleep is essential especially during life’s problems like navigating money problems, family disputes, and career setbacks since sleep is known to sharpen focus and broaden the understanding of a specific topic people who get a good night’s rest will reap the benefits of sleep as well as be able to face their problems head-on. In fact, people who get a total of seven to eight hours of sleep a night may see a boost in energy levels and an improved mood. Although, not all people have the pleasure of sleeping regularly. Depending on the type, insomnia can have severe symptoms that cause people to lack energy and focus. But what are some tricks to improve sleep for insomniacs? Here are some easy tricks and tips to enhance sleep for people with insomnia:

What is insomnia?

It’s important to understand what insomnia entails before any tricks to sleep are discussed. A person with insomnia not only has trouble falling asleep but also staying asleep too. People with insomnia find sleeping difficult even when they have an opportunity to rest. Therefore, they’re more likely to exhibit symptoms like low energy, trouble focusing, and mood disruptions. In fact, insomnia most commonly presents itself in teens and young adults.

There are two forms of insomnia: acute and chronic insomnia. Acute insomnia only occurs for a short time and is usually caused by life problems or situations. For example, a person might experience acute insomnia because he or she may be having a hard time finding a job or are is nervous for an upcoming test. Acute insomnia is very public and usually goes away without any medication or healthcare treatment. However, chronic insomnia isn’t so similar a person who experiences chronic insomnia will encounter disturbed sleep for at least three nights a week, and it can last for up to three months. Chronic insomnia can have various causes like environmental changes, destructive sleep habits, type of work, medical disorders, and even medications. Although, since everyone is different the reasons for chronic insomnia may change due to your own circumstances.

Tips for falling asleep

  1. Start to unwind before going to bed

It’s vital that you dedicate twenty to thirty minutes to relaxing before you go to bed when you relax you’ll feel more at ease, and therefore, be more likely to get some sleep. You can read a favorite book, listen to some calming music, or watch a movie you like. If you decide to watch a movie, it’s best to watch a video you’ve already seen, then one you haven’t watched. When you watch a movie for the first time, you’re likely to be engaged and absorbed in the movie content. Such interest can leave you energized instead of relaxed.

  1. Limit electronic use

late night on mobile phoneElectrons like phones, tablets, and laptops are known to increase brain activity through their screen alone. If you want to improve your ability to fall asleep, it’s suggested that you limit your electronic use at night time. It’s likely you’ll have an easier time falling asleep since your brain won’t be alerted by those electronics.

  1. Get out of bed  

It’s essential that if you get into bed and cannot fall to sleep within ten to twenty minutes that you leave that area and go into another. In another space, it’s suggested that you return to a relaxing activity until you start feeling sleepy. Your bed should be a place where you go when you can sleep. If you find it hard to sleep and you stay in bed, then you’ll likely think about your lack of sleep, which will only prolong your sleep. Instead of staying in your bed and thinking about why you can’t sleep, walk around and enjoy a relaxing activity.

  1. Create a routine

Since insomniacs find it hard to sleep and have trouble staying asleep, they will likely have an irregular sleep schedule. However, if you plan to wake up at a specific time each day as well as on the weekends you’ll body will adjust accordingly, while some nights might be harder than others to sleep through or to fall asleep, overall, you’ll find that your body will get a more restful sleep each night. Therefore, you might improve your overall well-being by merely creating a daily routine for yourself.

Tricks getting back to sleep

  1. Limit caffeine and alcohol

Both caffeine and alcohol can cause you to wake up during the night. If you want to prevent wakeups, it’s suggested that you stay clear of alcohol during the nighttime and caffeine during the evening. When you ingest caffeine early in the day, it affects your energy levels but will not cause you to wake up later that night as its effects are already spent. Therefore, if you want to consume caffeine, it’s best to do in the morning or mid-day before its effects will cause you to wake up in the middle of the night.

  1. Darken your sleep environment

can't sleep in the wee hoursMany people wake up during the night or early morning due to environmental reasons such as bright street lights, loud outside noises, and even bright sunlight. If you wake up often due to environmental reasons, then it’s suggested that you darken your sleep environment with darkening shades. Darkening shades like blackout curtains will keep out light even as bright as sunlight from entering your room. Although, if you wake up during the night because of loud noises it’s advised that you buy a noise machine or a fan. Machines like fans and noise machines can block sounds and allow you to sleep soundly.

  1. Breathing exercises

Practicing specific breathing techniques can put you in a relaxed state of mind which will promote better sleeping habits. If you practice breathing techniques, you’re more likely to sleep through the night and have a restful sleep.  You can find breathing techniques on YouTube, websites about breathing techniques and internet sites about how to manage insomnia.

Insomnia affects many people, but you don’t have to let it control you.

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