Sleep problems and disorders are a group of conditions that affect your sleeping pattern negatively. Indeed, there are several reasons for sleep disorders, but poor mental and physical health makes it challenging for you to get a sound sleep. That’s why; almost every other person in the U.S. struggles hard to balance a disturbed and irregular sleeping schedule.
According to the research study by Centre’s for Disease Control and Prevention (CDC), 1/3 of the adults in the U.S. sleep for less than 7 hours in 24 hours. Also, 70% to 75% of the high school students report getting less sleep (less than 8 hours) on their weeknights.
Generally, people occasionally experience sleep disorders as strenuous routine, hectic schedule, and stress disturb their sleeping schedule. However, if the issue occurs frequently and prolongs, it indicates sleep disorders that need to be considered immediately.
Medication and meditation are two ways to treat your sleep problems ideally. Nevertheless, it is always suggested to opt for medication for better and long-term results. Indeed, medicines can set your disturbed sleeping schedule, but they provide instant relief for a limited time.
That’s why; we want you to opt for a long-term solution.
The present discussion also highlights some effective and practical strategies to resolve all the significant issues related to unbalanced sleeping patterns. Although there are five different types of sleeping disorders (including Insomnia, sleep apnea, Restless leg syndrome, Narcolepsy and REM Behavior disorder), these strategies yield positive outcomes for all types of sleep disorders.
Effective Tips to Improve Your Daytime Sleep
Here’s what you can do to improve your daytime sleep.
- Set a Regular Routine
It is necessary to get up at the same time daily. This scheduled timing helps you to set a natural clock (Circadian rhythm, one of the key ways a human body standardizes sleep). Also, try to follow the strict meal, exercise and relevant work timings. Indeed, it is not easy to follow a strict schedule, but consider it a ‘New Normal’ and don’t change it frequently.
- Enjoy Morning Lights
No denial; the morning is full of sunshine and new hopes. That’s why; it is advisable to wake up early in the morning, leave your bed and get some morning lights. Light is the key controller of the natural body clock, and regular revelation to light in the morning is the best way to set a natural body clock quickly. So, try to enjoy morning lights for at least 15 to 20 minutes.
- Take-out Time for Exercise
As you know, there are endless, remarkable benefits of exercise as it not only improves mental and physical health but augments your sleep quality at night too. You can go to the gym or can try some exercises at home too. Yoga is the best meditation that provides excellent comfort to your brain and body. That’s why; we suggested you wake up early in the morning and take out some time for regular exercise.
- Your Bed shouldn’t be an Escape for You.
No matter if you are feeling tired, try not to spend more time on your bed, especially when you don’t sleep at night. If you are feeling sleepy daytime, take a nap for 30 minutes.
- Avoid Alcohol and Caffeine
Caffeine and alcohol can make you feel sleepy and tired, and exhausted in the daytime. So, it’s better not to take them and drink something healthy that boosts up your immune system.
Practical Tips to Improve Nighttime Sleep
You should work on the following tips to improve your nighttime sleep.
- DON’T Use Electronic Devices And Mobile At Night
Generally, most people watch TV or use cell phones before they go to bed. But, remember, it’s not a good habit and can make you awake all night. You need to try something effective and soothing for a tranquil sleep. For example, it is advisable to read a good book or something effective before you are off to bed.
You can also listen to music as it is another good way to set your sleeping schedule.
You can talk to your physician or mental health care specialist to grab some great tips about how to sleep peacefully at night.
- No Need to Take Alcohol at Night
The majority of people take alcohol at night for sound sleep. But, you need to know that alcohol can disturb your sleeping schedule and causes insomnia.
- Mitigate Anxiety and Stress
Stress and anxiety aren’t good for your mental health. Try yoga and other meditation techniques to get tranquil sleep.
- Create a Comforting Sleeping Environment
Your bedroom should be calm, clean and dark.
Sleep Well- Your Health Depends On It
As mentioned earlier, disturbed sleep can ruin your healthy lifestyle. That’s why; it is suggested to work on the strategies we discussed above. Also, seek professional help for desired results.
