Best Tips to Beat Insomnia and Sleep Better
According to the Sleep Health Foundation, sleep is as important to our health as fitness and nutrition. But you’re not alone if you’re having insomnia – using 1512 people (men and women of different ages, and from different places in Australia) by the Sleep Health Foundation in 2010 found that 20% of respondents consistently fall Difficulty sleeping, and 35% reported waking continuously during the night.
1) Challenge myths about sleep.
Your beliefs about sleep can either help you or get in the way of a good night’s sleep. It is important to rethink some of those unhelpful beliefs, as this can produce a real change in your sleep quality. We’ve listed some of the more common myths and the truth about these below:
Myth 1 – “I need 8 hours of sleep per night”
Eight hours is just an average. Some people can function well with less and some require more.
Myth 2 – “Napping is not a good idea”
Taps can actually be quite beneficial as long as they are short (usually less than 20-30 minutes) and not too close to your normal bedtime.
Myth 3 – “A sound sleep is where I sleep solidly all night”
In fact, we usually have sleep cycles of about 90 minutes in duration, and we can go up to 4 stages of sleep in each cycle, light sleep (even waking up for a while which we won’t remember) From deep sleep.
Myth 4 – “Successful people do not require too much sleep”
You may have heard that famous people like Leonardo da Vinci or Winston Churchill did not need much sleep. In fact, it is not as simple. Some people naturally require less sleep. In addition, some famous people took a catnap, while others slept longer when work was slow.
Myth 5 – “Black rings under my eyes are due to lack of sleep”
Dark rings can often be caused by food allergies or other factors.
Myth 6 – “Alcohol helps me sleep”
Alcohol can help with the onset of sleep in the evening if it is taken early in the evening, but later on, as it is being processed by the body, it can actually help a person with deeper, more restful, sleep stages. May reduce the possibility of entering into.
2) Improve your “sleep hygiene”.
Being engaged in healthy sleep habits can make a difference in the quality and length of your sleep. Most of these habits are common knowledge, but it may be helpful to brush them up by checking the following list:
• Avoid stimulants such as nicotine and caffeine before bedtime.
• Check that the conditions for sleep are as good as you can make them. For example, make sure you are not too hot or too cold, your mattress and pillow are comfortable, noise is minimal, and light is minimal.
• Try to be exposed to sunlight while awake. It helps regulate melatonin levels in your body – an important hormone associated with the sleep cycle.
• Avoid heavy or heavy food before bedtime as it may disturb sleep.
• Try not to use electronic devices with screens on the bed. Using the device is likely to increase your emotional and / or cognitive levels, and will increase activation due to increased illumination. Also, you may be weakening the association that the mind makes that “bed = sleep.”
• Try to avoid nap time when it is less than 6-8 hours before your normal bedtime.
• Try to create a regular night-time routine.
• Try not to look at the clock if you are having trouble sleeping.
If you feel like in bed for 20 minutes, you are not sleeping, go to another room with the least excitement, until you feel like sleeping again.
3) Visit a health professional
Sleep disturbances may be associated with a range of psychological, physical, or medical issues. There is also a growing awareness that sleep disturbances can be a problem on their own – in fact, DSM-V10 identifies sleep-wake disorder groups, such as insomnia disorder, breathing-related sleep disorders, and circadian rhythm sleep-wake disorder. If you are concerned about your sleep, it would be a good idea to talk to your GP or psychologist and they can help assess your difficulties correctly and provide you with evidence-based treatment options.