How To Deal With Your Sleeplessness
Sleeplessness refers to an inability to fall and remain asleep long enough to feel rested. It is a serious disorder that deprives your body of the rest it needs to emotionally, mentally, and physically get you re-energized. You are suffering from sleeplessness when you can’t get back to sleep after waking up in the middle of the night or you are finding it difficult to fall asleep in the first place.
Sleeplessness affects all age groups but it tends to increase as people grow older. If you are looking to get clear through the night, here are some helpful tips to guide you.
Soak up the sun
According to a recent research at Northwestern, it has been discovered that exposure to natural light during the day can improve sleep. Compared to their windowless co-workers, employees whose workplaces had windows were able to get an average of 47 minutes sleep per night. Thanks to their ability to get 173 percent of light exposure during the day.
Lights out
Even low levels of light can suppress melatonin levels which in turn lead to disturbed sleep. People tend to experience mini-arousals during the night and have shallower sleep when exposed to light at night. At least, try as much as possible to turn off all screens and dim the lights an hour before bed. Ensure yourself in some quiet, soothing activities such as listening to soft music, knitting, or reading.
Exercise
Apart from its ability to reduce daytime fatigue, exercise is generally known to improve metabolism and decrease inflammation which in turn helps to enhance sleep quality. You can find an extra 75 minutes of sleep or more per night by engaging in some sort of aerobic exercise like using a stationary bike or treadmill or even taking a walk outside. Ensure to do this for 30 – 40 minutes 4 times a week.
Minimize bathroom breaks
It is good you try some simple lifestyle changes especially if your sleep at night is always being affected by trips to the bathroom. A great way to handle this problem is by avoiding drinks that are capable of causing large urine output. In other words, steer clear from diuretics such as caffeine and alcohol 2 to 3 hours of bedtime. Then always remember to use the toilet before going to bed. However, you may need to see a doctor especially if you keep experiencing this symptom.
Meditate
Meditation helps to keep the body relaxed. It also goes a long way in helping eliminate anxiety and get you back to sleep. The time you spend awake in the middle of the night can drop significantly once you imbibe this practice. There are various forms of meditation and yoga that can be practiced to achieve meaningful sleep such as kriya yoga meditation etc.
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