For those who have difficulty sleeping, it can be a struggle to get the rest they need. There are surprisingly a lot of people who have insomnia. This can be a problem since humans need seven hours of sleep to get the full benefit of their rest. If you are one of these people, there are several solutions available.
Start Following a Sleep Schedule
The simplest method to fight insomnia is to start a sleep schedule. Humans are creatures of habit. If you give them a schedule to follow, their bodies will get used to it. Set a specific time for you to fall asleep and follow it. Make no exceptions, or you won’t make it a habit. To prepare for it, ensure that you are ready to go to bed an hour or so before your scheduled sleeping time. This means no more work. Try not to bring your tablet or a book to the bed. This can only excite your brain, which means trouble sleeping. When it’s time to sleep, turn off the lights and sleep. It can be difficult at first, but soon you’ll be asleep within minutes.
Stop Drinking Caffeine in the Afternoon
Caffeine is a notorious stimulant. Drinking it will keep you awake for a long time. This makes it the apparent reason for you having difficulty sleeping. If you want a good night’s sleep, you should avoid drinking coffee or any caffeinated drink during the afternoon. This ensures that you will be nice and sleepy by the time that your bedtime arrives. If you need a stimulant, try more proteins and grains in your lunch. Even a simple walk can keep you awake when necessary.
Don’t Take a Nap
An irregular sleep schedule can also result in difficulty sleeping at night. If you have the habit of taking a nap in the afternoon, you should stop it. While it might seem an excellent way to catch up on sleep, it just disrupts your sleeping rhythm. An hour’s nap in the afternoon can often mean an additional hour or two of sleeplessness at night. Fight off sleepiness in the day and focus on it all night so you can get the best results.
Try Some Medication
There are several good over-the-counter medications for sleeping. However, these are not meant for regular use. Their main ingredient of antihistamines can make you feel drowsy, but it also has some side effects. You can become dizzy and confused during the day if you take too much. It is always good to contact a doctor if you want some sleeping aids. Even these prescription medications have some downsides. The most that they can be used is a few weeks before side effects manifest. Only use them as a last resort or if you need to sleep.
Use Some Lavender Oil
For those who want a more natural solution, lavender oil can be a good substitute. This essence of the lavender flower has several properties that make it an ideal solution for sleeplessness. A study from 2014 revealed that lavender oil capsules could help those with depression have better sleep patterns and improve their mood. However, taking it orally does cause some headaches and dizziness. Twenty to 80 mg is the recommended dosage for the oil for oral usage. You can also mix some lavender tea for similar results. Finally, those who don’t want to ingest it can simply use it as a spray or apply it to their temples and nose area.
Lower Your Stress Levels
One thing that might be keeping you from sleeping is high-stress levels. If you are constantly worrying or have a lot of anxiety, you should try to lower your stress through various means. For example, starting meditation practice has been seen as an effective solution. Fifteen minutes to 30 minutes in the morning is often enough to clear the mind. Another option would be to take up a hobby that relieves some of your stress, like yoga. Besides helping your stress levels, it can also improve your fitness levels for a relaxing sleep.
Getting the sleep you need is very important. Without proper rest, you will be low in energy, and your immune system will be weaker. That is very bad in the world’s current condition. If you can’t seem to find a method that works, you should contact a doctor to take a look at you. They might be able to help out with your problems. With their assistance, you should be able to get a full night of sleep.
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