Are you feeling difficulty in sleeping? Do you feel sleepy in the day but you can’t take proper sleep at night? If yes, then this guide is beneficial for you. I’ll share some interesting and useful tricks to manage your sleep. Difficulty in sleeping or getting quality sleep is referred to as insomnia. It’s the primary cause of many chronic diseases like diabetes etc.
According to some studies, females are more prevalent to insomnia as compared to males. There are different causes of insomnia such as emotional stress, chronical pain, mental disorders like anxiety or depression, allergies, menopause, caffeine, heavy smoking and alcohol intake. If you want to manage your sleep and want to improve your sleep quality, you have to avoid all these things.
So the tips for managing sleep time are here:
Set regular rising time:
Proper rising time helps to improve your circadian rhythm. Set an alarm of your increasing time and get out of bed on time. It would help if you did not sleep more on weekends or any day because it will affect your circadian rhythm.
Engage yourself in physical activities:
You should engage yourself in physical activities like walking uphill, washing your car, climbing stairs and bicycling etc. Physical exercises help get good sleep at night.
Avoid food that may disturb your sleep:
With physical activities and other efforts, you have to avoid some unnecessary foods and beverages which may affect your sleep. Some of these are alcohol; drinks riched with sugar and caffeine. You should especially avoid alcohol if you are a patient of insomnia. Try to avoid late-night dinners. Protein-rich foods also inhibit the sleeping hormone, and it blocks the serotonin.
It would help if you only took light carbohydrates containing food before sleep so that it may not affect your sleeping time.
It would be best if you managed proper positive self-talk before sleeping. In this self-talk, you have to remember all the right things which you have, and you have to forget all the bad stuff whichever happened to you.
Insomnia is a common disease due to some common causes. By applying the following tips, you can manage your sleep habits.