Are you struggling to get adequate sleep? Do you have problems falling or staying asleep –it’s important to make this distinction? Do you feel slow, lethargic and sleep-deprived? Many things can cause poor sleep.
For instance, excessive stimulant or caffeine intake, sleep disorders like sleep apnea, obesity, stress and anxiety, and even PTSD. Worse, sleep deprivation can affect your health adversely. The tips in this article should be able to help you get better sleep provided there are no major underlying conditions.
Develop a Sleep Routine or Habit
As with all important things, you need a routine that will not only help you fall asleep, but stay asleep too. For some people, falling asleep isn’t the problem. It’s staying asleep long enough to get proper REM sleep and cycle through the various circadian rhythm sessions so they can wake up feeling rested and energized.
So, start with a good sleep routine. Have a proper bedtime. This trains your brain and body to start relaxing once that time starts approaching. A simple approach to this can be to have a nighttime bath by 9pm –a cool bath helps lower your core temperature- and get in bed right afterwards.
You can just lay there and either try to relax or read a book. Avoid reading anything that will stimulate your mind and cause it to start darting in different directions. You want something that calms you down. You could also play some soothing sounds.
Eliminate all Distractions and Discomforts
Turn off or stop staring at screens at least 1 hour to bedtime. And remember to mute your devices on mute or silent mode. Also, close the blinds, shut out all sources of noise, and ensure the room temperature is ideal.
Most phones, tablets, and TVs emit blue light which keeps your retina engaged and keeps your eyes open. This is why you can’t fall asleep when you’re on the phone surfing websites or watching Tiktok videos, even though you’re feeling tired. Also, be careful about the room temperature.
If the room is too warm, you’ll be uncomfortable and your sleep will be interrupted. This is why people don’t really sleep well during the hot humid summers. So, make sure the temperature is just right.
Try a Sleep Study
If your sleep is due to deeper health issues like narcolepsy, chronic insomnia, or sleep apnea, you have to see a doctor about that –more specifically, a sleep therapist. They may recommend a sleep study to provide a more specific diagnosis. And when they do, they’ll prescribe an effective treatment protocol.
In some instances like sleep apnea, the therapist might recommend a CPAP machine to help you sleep better. If you end up having to use one, make sure you adhere to the recommended CPAP equipment care tips that the therapist will provide you. This will help your machine last longer and avoid any undue breakdowns. If the doctor recommends taking certain sleep supplements or medications, make sure to adhere to them.
Follow all the necessary recommendations. Also, make sure to find ways to lower your stress and anxieties as they can easily interfere with your sleep. Talk to your doctors about this, and they’ll recommend antianxiety meds that will help you be relaxed.