Does insomnia ever seem to find you in the middle of the night? Do you struggle with falling asleep and staying asleep? Does it sometimes feel like sleep may never come? If so, insomnia might be the culprit behind your sleep difficulties.
WebMD defines insomnia as "a sleep disorder that is characterized by difficulty falling and/or staying asleep."
For many, insomnia wreaks havoc on their daily lives, leaving them drained and unable to fall asleep at night. This often results in them getting only a few hours of sleep each night. Fortunately, scientists have unlocked the secrets to overcoming insomnia, providing methods for everyone to achieve the restful sleep they need to function during the day. They offer insights on how to leave insomnia behind.
HERE ARE 5 WAYS TO CONQUER INSOMNIA FOR GOOD
1. TURN OFF YOUR SCREENS
As bedtime approaches, many of us automatically turn to our televisions, tablets, or phones. We aimlessly browse through our devices, hoping it will aid us in falling asleep. However, what often goes unnoticed is the extent to which screens actually hinder our ability to fall asleep.
Research has shown that the blue light emitted by our phones and tablets disrupts the hormones that signal sleep readiness in our bodies. Reaching for your phone in hopes of falling asleep is counterproductive, as it signals your brain to remain alert.
Anne-Marie Chang, PhD, a corresponding author and associate neuroscientist, noted, "Our study revealed that the body's natural circadian rhythms were disrupted by the short-wavelength enriched light, commonly known as blue light, emitted by these electronic devices.
Participants who read from an LE-eBook took longer to fall asleep, experienced less evening sleepiness, had decreased melatonin secretion, a delayed circadian clock, and reduced alertness the following morning compared to when they read a printed book."
To promote better sleep, switch off your screens at least thirty minutes before bedtime and engage in calming activities such as meditation or reading from a physical book.
2. NO CAFFEINE OR ALCOHOL
It's advisable to avoid coffee and tea before bedtime due to their caffeine content, which can hinder your ability to fall asleep and potentially disrupt your sleep cycle. Similarly, alcohol should be avoided for quality rest. Although it has a sedative effect, it does not induce natural sleep. Dr. Matthew Walker, director of the Sleep and Neuroimaging Lab at UC Berkeley, explains that alcohol is a sedative that merely knocks out the brain rather than facilitating natural sleep. Consequently, sleep induced by alcohol often results in less REM sleep and more surface-level, restless sleep.
3. DO NOT LIE AWAKE IN BED
If you find yourself lying in bed for over twenty minutes without falling asleep, it's advisable to get up. Dr. Walker explains that this is because your brain quickly associates your bed with wakefulness instead of sleep.
If sleep eludes you, engage in a calming activity such as reading or meditating. Avoid eating, checking emails, or using electronic devices with screens. After some time, return to your bedroom and attempt to sleep again.
4. Maintain a consistent bedtime every night.
Yes, this includes weekends as well. To combat insomnia, it's crucial to realign your body's internal clock. Until you can consistently fall asleep and remain asleep, avoid late nights at bars or socializing with friends.
Sam J. Sugar, MD, FACP, Director of Sleep Services at the Pritikin Longevity Center & Spa, advises, "The goal is to establish a routine that your body will naturally adhere to, signaling when it's time to sleep."
Hence, make it a point to go to bed at the same time every day, including weekends.
5. SLEEP IN A COOL BEDROOM
A bedroom that's too warm can hinder the quality of your sleep. Research indicates that the ideal bedroom temperature is around 68 degrees Fahrenheit or 18.5 degrees Celsius. Dr. Walker explains, "Your brain and body need to lower their core temperature by two to three degrees Fahrenheit to start sleeping well."
If the room is overly warm, it can disrupt your sleep. A cooler room, coupled with a thick blanket, can help you fall asleep quicker and stay asleep longer.
FINAL THOUGHTS ON OVERCOMING INSOMNIA PERMANENTLY
Insomnia is not a permanent condition, and medication isn't always necessary to resolve it. Once you establish a healthy sleep routine, you can afford some flexibility in your sleep schedule. Adhering to these practices ensures your body gets the rest needed for a productive and positive day.
Heed the advice of clinical nutritionist Shawn Stevenson:
"Without the proper amount of sleep, you will never achieve the body or life you desire."
Hard work remains on your agenda, but a restful night's sleep is a significant stride towards overcoming insomnia permanently.
