Getting a good night’s sleep is essential for our health. It helps us feel refreshed in the morning and perform our daily tasks efficiently.
Having insomnia can make you feel tired and depressed throughout the day. It also affects your performance at work and can lead to other health problems like obesity, heart disease, and diabetes.
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Avoid watching TV or reading a book before bed
The glaring lights from television screens or smartphones can amplify anxiety and keep you up at night. The blue light emitted by these devices suppresses melatonin, which helps you fall asleep.
Most emerging research shows that too much screen time, especially before bed, can negatively impact sleep quality. Generally, using electronic devices right before falling asleep is associated with poor sleep quality and time shifting (3), which can disrupt your internal clock and melatonin levels (5).
In contrast, reading a book before bed can help you de-stress and relax. It allows you to get lost in a story without the distraction of your phone or TV.
One of the best ways to de-stress is to read something that engages your imagination, says Elizabeth Richard, a media psychologist at Harvard Medical School. She recommends choosing a book that is easy to read and has a calm tone.
For example, a romance novel or comedy could help you to relax and drift off to sleep. Avoid books with plots that are too complex or action-packed, as these may awaken your senses and prevent you from falling asleep.
Another good option is to read a family drama or light fiction. A story based on the real life of an ordinary person can help you de-stress and drift off to sleep.
Reading a book before bed can improve your sleep by up to 68 percent! Moreover, it will help you to develop your writing skills and expand your knowledge. This will enable you to build your confidence and make it easier for you to interact with others in social settings.
Exercise regularly
A regular exercise routine is one of the most effective when treating insomnia problems in the daytime. It helps you to fight against the symptoms of anxiety and depression, which are the main cause of insomnia, by releasing endorphins that improve your sleep quality.
It also reduces the time it takes to fall asleep, which means you will feel refreshed when you wake up in the morning. Moreover, it strengthens the body’s natural circadian rhythms, which promote daytime alertness and make it easier for you to fall asleep at night.
But before you start an exercise regime, remember that some medications can interfere with your sleep. These include some commonly prescribed heart and blood pressure, asthma medicines, over-the-counter cough syrups, cold remedies, and herbal products.
Hence, it is better to consult your doctor before starting any new exercise regimen to ensure that it won’t disrupt your sleep pattern and health. If you’re already taking any medication, ask your doctor if it can be changed to a drug that won’t affect your sleep.
In addition, exercise can boost your mood by elevating your energy levels. This may help you forget about the problems that are bothering you and focus on your goals instead.
However, remember that this effect of exercise will fade over time if you don’t continue it regularly. If you aren’t sleeping well after a while, try switching to a different type of workout or changing the time of the day you exercise.
Lastly, avoiding exercise in the evening or close to bedtime is best. This is because it’s too stimulating for your body and brain, which can prevent you from falling asleep.
Reduce your caffeine intake
Too much caffeine can cause unpleasant side effects, such as insomnia, anxiety, irritability, nervousness, and headaches. It can also affect the heart and arteries, increase blood pressure, and affect hormones and brain function.
The first step to reducing your caffeine intake is to make a measurable goal, such as only having one cup of coffee in the morning or not drinking coffee after noon. Vague, big-picture goals are hard to stick to, so setting a smaller, attainable goal for yourself is important.
In addition, try to drink lots of water throughout the day. This will help you stay hydrated and reduce your craving for sugary, caffeinated drinks.
If you have a problem with insomnia, it may be because your body is dehydrated. A hydrating diet can help you sleep better if this is the case.
You can also reduce caffeine by drinking green tea, which has a quarter of the amount in a coffee cup and contains cell-protecting antioxidants. This will also help you avoid the jitters and sleeplessness that caffeine can cause.
Limiting your caffeine intake in the afternoon will also help reset your circadian rhythm, the 24-hour internal process regulating your sleep/wake cycle. This is especially helpful if you have a busy schedule and need help falling asleep at night.
The best way to reduce caffeine intake is to plan it in stages and slowly lower your consumption over time. This will ensure you aren’t tempted to return to your former habit before you’re ready and keep withdrawal symptoms to a minimum.
Keep your room cool
Insomnia is a common problem, and it can seriously affect your health. There are a few ways to treat it, including changing your sleep habits and adjusting your lifestyle.
If you have insomnia, it is important to keep your room cool, as this can make it easier for you to fall asleep. If you do not have air conditioning, you can use ice to cool the room down.
To do this, place ice blocks in a water bowl and then put the bowl in front of your fan. This method is great for cooling down your room without buying an expensive AC unit.
You can also hang a damp sheet near an open window to help keep the room cool. This is a weird hack, but it works and can be quite effective.
According to experts, keeping your room cool in the summer relies on being clever with ventilation and window coverings. Investing in blackout curtains can help keep your space cooler during hot periods, especially in south-facing rooms.
Being clever with your lighting, too, can significantly impact how well your room stays cool. Replace those old incandescent bulbs with CFLs (which use 75 percent less energy and last ten times longer) or LEDs, and you will see substantial savings on your energy bills.
Similarly, removing screens that emit blue light before bed can also make it easier for you to fall asleep. Screens can trick your brain into thinking it is daytime and prevent you from falling asleep.
Lastly, you can avoid watching TV or reading a book before bed. This can be distracting and can cause you to become restless or agitated.
Turn off the lights
One of the best ways to deal with insomnia problems in the daytime is to get more sleep. If you are not getting enough sleep, you will feel tired and irritable throughout the day. This will affect your work and other aspects of your life. If you don’t get a good night’s sleep, it can lead to chronic fatigue and other problems that can affect your health in the long run.
When trying to get a good night’s rest, reducing distractions in your home is important. For instance, turn off the television and other electronic devices at least an hour before bedtime. It is also a good idea to keep the bedroom light-free.
The most obvious way to do this is to turn off the lights when not in the room. While this may sound inconvenient, it is an effective method of saving energy and money.
In addition to helping you conserve energy, turning off the lights will also help you protect the environment. Lighting accounts for a significant portion of household electricity consumption.
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It is important to turn off the lights when you leave a room because they can have an impact on your electric bill in a big way. It is estimated that 5% of your household’s energy bill goes toward lighting, so it’s worth trying to turn those lights off when you aren’t using them.
Other tips to help you get a better night’s sleep include avoiding caffeine and other stimulants. A relaxing bath before bed can also help you fall asleep more quickly. Finally, make sure to take time for exercise before going to bed.
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