Fight Sleepless Nights or Insomnia with these 10 Ways

Ways to Fight Insomnia and Sleepless Nights

Anxiety nowadays is quite common with the current pandemic the Philippines is experiencing. A few people are even or severely suffering from sleepless nights or insomnia because of stress, and other problematic situations. 

When you are suffering from insomnia, there are certainly many ways you can imagine how you can counter and change the way you live right now to bid goodbye to those sleepless nights.

Keep a Regular Wake Up Time

Sleeping late at weekends is usually common for most of today’s generation, but if you are suffering from insomnia, you must train your body to have a body clock that will result in waking up to a specific time of the day. Getting yourself trained will become a habit and sooner or later your body will develop the habit of waking up on a regular schedule.

Consider having an alarm set in a 21-day fixed schedule and keep your body mindful of this goal you must meet each day. This will be the initial step to combat those sleepless nights.

Avoid Alcohol and Caffeine

Partying late nights involve a lot of drinking alcohol and some do usually spend late nights working late over a cup of hot or cold coffee. These are something that should be eliminated in your lifestyle to counter insomnia.

Caffeine’s effect may last several hours that having a cup of coffee at night is not suitable to sleep early at night. Alcohol, on the other hand, may get you drowsy but regular drinking sessions will not improve your sleeping habits as drinking alcohol can keep you restless at night.

Limit Naps in the Afternoon

A regular sleep pattern can be altered when you mixed a day with a nap. Yes, having a good nap is a solution for a missed out sleeping opportunity but having nap times regularly may disrupt your normal or fixed sleeping patterns which can worsen your insomnia.

Thus, it is important to keep a regular sleeping pattern to secure a good time spent resting or sleeping.

Make a Regular Exercise Routine

Plan a Regular Exercise Routine
Plan a Regular Exercise Routine | Photo from Arek Adeoye in Unsplash

Exercising regularly happens to provide many benefits and one of those is improving sleep quality and duration. But experts say that exercising before going to bed is not recommended because of its stimulating effect on the body and should be avoided.

It is recommended to finish the workout at least three hours before going to sleep. If a few indoor fitness gyms and centers are going to be a problem especially during the lockdown, you can be able to do a few indoor and non-equipment required exercises even inside your home. 

Limit Activities in Bed to Fight Insomnia

The bed should only be used for sleeping or resting. Activities such as studying, chatting, mobile gaming, reading, watching television, or listening to music should be avoided if you plan to sleep once getting on the bed. Such activities will only increase the body’s alertness and will make difficulties in sleeping.

Do Not Eat or Drink Before Bed

It is common knowledge that eating late at night or even drinking is not recommended if you wish to get to bed early because eating can activate your digestion and will keep you active at late night. Moreover, drinking excessive fluids right before going to bed can overwhelm the bladder and will result in repeated visits to the bathroom.

Make the Bedroom Comfortable

There are important things to consider making your bed suitable for falling and staying asleep. A few of these things are the room temperature, the lighting (if you need light when sleeping), and the noise-free environment.

Trying those things will make sleeping more comfortable and easier especially when you are someone who takes difficulty sleeping early at night or suffer from insomnia. On the other hand, if you are sleeping in one bedroom with your pet, you might need to provide another room for your pet because they tend to make sounds at night which can often wake you up in the middle of your sound sleep.

Do not Worry Over the Bed

Do not Worry Over the Bed
Do not Worry Over the Bed | Photo from Anthony Tran in Unsplash

Working individuals often think about work, family issues, and other stressful matters before going to bed which is usually unhealthy for the mind. Thinking such matters will be ideal before hopping on the bed.

Your goal is to keep your mind relaxed and release the tension to fall asleep easily and meet your sleeping schedule on time. You can reflect and think about those stressing matters after dinner or talk it out with the family during another private time so you can get off your thoughts with someone too.

Relax your Mind

Reducing stress is one way to ease your mind. There are several stress reduction methods that you can seek professional help, or you may want to try individually before going to bed. Some techniques are muscle relaxation, deep breathing, imagery, meditation, and biofeedback.

A few of these things will gradually recover you from any nights of insomnia attacks.

Involve Yourself in Therapy 

Join Therapy or Seek Professional Help
Join Therapy or Seek Professional Help | Photo from Megan Te in Unsplash

Seeking professionals or group help will also alleviate insomnia that you can be experiencing for a longer period. A good way is to get yourself involved in a few therapy sessions to identify and correct your thoughts about insomnia or the difficulty to put yourself into sleep.

Therapy can give the proper information on the right sleeping norms, age-related sleep pattern changes and difficulties, and will help you set sleep goals, among other things relating to a sound sleep or even mental health.

Keeping Oneself Mentally Ready and Healthy this Pandemic

Making sure one’s health is sound and in the condition is very important these days of the pandemic. Getting enough sleep is key amongst the most vital steps in getting healthy. Although, individuals should start realizing how this pandemic will be impacting the lives of many, and keeping a good amount of sleep despite anxieties and probabilities will give the best advantage in coping up with this global problem.

Keep these ten ways checked as part of your goal as an individual who seeks better living but if nothing works out then seeking medical advice will be the best possible option you got.

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