If you’ve been shaking around your bed, having a hard time sleeping at night, and you sleep at random times of the day, there’s a good chance that you have experience. But don’t worry, many Americans have problems sleeping, so you’re not the only one. If you want to treat your insomnia, then it’s going to be an uphill battle for you. However, it will be a rewarding experience once you do beat it.
Set and Stick to a Sleeping Schedule
One of the main reasons people struggle to sleep, which can lead to insomnia, is that they can’t stick to a sleeping schedule. Therefore, a sleeping schedule is a massive factor in why people have insomnia.
A disrupted sleeping schedule means a disrupted circadian sleeping rhythm. Once that rhythm is disrupted, a person can have difficulty sleeping. Sticking to the day-night cycle intended for humans is the best way to treat insomnia. But you shouldn’t force yourself to sleep instead of ease your way into it. This is how you’re going to develop a sleeping schedule.
Developing a sleeping schedule isn’t going to be easy. It’s going to require a lot of practice and determination on your part. Start So start reducing your smartphone use before you sleep.
Stop Using Your Phone Before Sleeping
Everyone is guilty of using their smartphones minutes before they try to sleep. If you’ve been doing this for quite some time, you should notice that your brain requires a few minutes before it cools down. Moreover, it takes more time than that before your brain and body fully ease into the thought of sleeping. This is because your body thinks it’s still morning and there’s work to do.
You have to break the habit of using your phone before sleeping to treat your insomnia. You need to concentrate on the action of sleeping more than anything else. Put your phone aside 30 minutes before you sleep, and ensure that you don’t get tempted to reach for it in the middle of the night.
Sleep on Time
A sleeping schedule is all about sleeping on time. This means that once you’ve set a time for sleep, you sleep at that moment. There is no excuse for this, and for someone with insomnia, this will be tough. But practicing this can help you treat your insomnia without needing professional help. If one of the main reasons you can’t sleep is anxiety, then it’s time that you do some calming exercises.
Do Calming Exercises
Calming exercises can help reduce the anxiety you feel at night. You can do this through meditative practices and simple breathing exercises. Alternatively, Get a good massage from a local spa if you fully want to ease yourself into sleep. Do this as often as you can and an hour before your time to sleep so you can start telling your body to ease itself into sleep.
Once you alleviate your anxiety, it’s going to be much easier to sleep. Once sleeping becomes easier to do, you can stick to your schedule. However, it is of the utmost importance that you don’t disrupt your schedule in any way.
Don’t Disrupt Your Schedule
Disrupting your schedule can mean disaster for your insomnia. In some cases, this can lead you to relapse back to your former habits. This is why you mustn’t disrupt your schedule in any way.
If you think that you’re going back to your bad habits once again, follow the activities that ease you back to sleep. It will be a constant fight for control, but eventually, you can succeed. Stick to your sleeping schedule no matter what, and don’t let anxiety take control of you. Meditate, go to a spa, or do breathing exercises to help you out.
Get a Physical Exam
However, sometimes the problem might be somewhere internal. Hormonal imbalances are one of the contributing factors to insomnia, and it’s one of the main reasons many teenagers and young adults have it. If you’re experiencing some changes in your body, you should get a physical exam immediately. Your doctor can then prescribe you certain medications to help control your hormones and maybe even your insomnia.
Experts have also linked obesity to insomnia, and the heavier you are, the more likely you can develop this mental disorder. Being overweight or obese can lead to sleep apnea, and since sleep apnea disrupts sleep, it can also disrupt your sleep pattern. This is the main reason why you should stay active and reduce weight. It’ll lead to more rewarding sleep, and it can make your sleeping schedule easier to maintain.
Treating insomnia can be quite challenging. But through these various tips and tricks, you should be able to fix your insomnia in no time.