Although insomnia comes due to various reasons such as medical conditions and anxiety, We all have trouble sleeping at some point. When most people have trouble sleeping, they turn to prescription pills and over-the-counter sleep aids. While it may work well in the long term, this option presents the problem of potential dependency. The cases of insomnia can become more severe once someone gets off the drug. Additionally, most solid prescription sleep aids have severe side effects, such as morning hangovers.

For this reason, most people prefer finding alternative ways of dealing with insomnia to restore a healthy sleep pattern. This article contains some of the most effective methods for insomnia people to improve their condition and get better sleep.

1. Develop a Sleep Routine

According to sleep experts, developing a sleep routine by going to bed and waking up at a specific time every day can help improve sleep quality and quality. For people that wait up to an hour before finally falling asleep, going to bed an hour later than the usual time can help. Additionally, do not try playing catch-up with sleep. If you had a bad night’s sleep last night, do not sleep more than your usual time the following night. It
leads to an irregular sleeping pattern that impacts your circadian rhythm and melatonin, both of which are
key to getting quality sleep.

2. Maintain Healthy Eating Habits and Exercise Regularly

Regular exercise and maintaining a healthy diet can help one fall asleep with ease. Try to reduce the intake of too sugary or salty snacks since they can throw off the body’s metabolism and make it more difficult to fall asleep. Also, reduce the intake of caffeine, especially a few hours before going to bed.
Ideally, it is best to stay away from caffeinated drinks past 3 p.m. Additionally, avoid eating right
before going to bed.

3. Consider Switching to a Weighted Cooling Blanket

In simple terms, cooling blankets are simply blankets that regulate heat using unique fabrics or modern technology. On the other hand, weighted cooling blankets refer to cooling blankets that use modern technologies and unique material and products such as plastic pellets or rice to increase their weight and thermal conductivity.

With weighted cooling blankets, the sleeper gets deep touch pressure stimulation which mimics a standard massage. Anyone looking to purchase a weighted cooling blanket can check out any Weighted Blanket Guides cooling review before purchasing one to find the best product. The blankets reduce stress and anxiety, which are some of the biggest causes of increased body metabolism, increasing body temperature. By activating all the human body’s pressure points, the weighted cooling blankets enhance serotonin release, which induces relaxation and brings the body temperature back to optimum levels.

4. Consider Segmented Sleep

Lots of questions have come up regarding the theory of getting 8 hours of uninterrupted sleep. According to sleep experts and historians, segmented sleep was the norm a few centuries ago. Segmented sleep is where one sleeps for three or four hours, wakes up, and handles some tasks for 2 hours before going to bed for another 3 or 4 hours.

It may offer a good solution for people that tend to wake up in the middle of the night. Reading for an hour or two before going back to sleep can significantly improve the quality of sleep.

5. Get Rid of All Your Stress and Worries Before Going to Bed

Going to bed worrying about what tomorrow will bring will only make it more difficult to fall asleep. Consider doing this immediately after dinner so you can have enough time to review the next day and make plans. The goal is to avoid any thinking and stress while trying to get some sleep. Also, make a list of the tasks you have scheduled for the next day before leaving work.

There are several stress relief methods and relaxation therapies one can explore to help relax the body and mind before retiring to bed. Fundamental therapies such as progressive muscle relaxation, imagery, meditation, biofeedback, and deep breathing techniques can help.

To summarize, insomnia can have a significant impact on the overall quality of life. The good news for people who have insomnia is that there are lots of solutions. Developing a sleeping routine, maintaining healthy lifestyles, trying segmented sleep, and relaxing before bed can help. Using a weighted cooling blanket can also help reduce anxiety and regulate temperature during the night to have a night of uninterrupted sleep.

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