Making lifestyle changes to beat insomnia, can be simple. here are 10 tips to beat insomnia can help you to feel less stressed out. When you program your body, you will not be stressed out and sleep better. It should not come as much of a surprise that employees aren’t as productive as they could be when they show up to work fatigued. Experts at Harvard claim that sleepy employees tend to cause accidents at work, and they tend to be in awful moods. It is also more challenging for tired workers to concentrate on the task at hand or do higher-level cognitive functions.
Some of these questions may cross your mind when you are struggling to sleep: ‘how can I fall asleep?’ ‘why can’t I sleep?’ ‘I can’t sleep!’ ‘how to help my insomnia?’ and ‘how to go to sleep?’
Reaching your optimum potential at the workplace is much simpler, especially if you are well-rested. With that in mind, consider these 10 tips to beat insomnia and not get stressed out:
1. Stick to an excellent everyday schedule
An average adult should have at least eight hours of sleep every night. Therefore, determine the time you need to wake up and work backwards from there. You cannot expect to have a good night’s sleep if you are trying to cram lost sleep into just a couple of hours.
2. Regular exercise
Research has proved that exercise could help us sleep soundly at night. Exercising helps your heart rate improve, and you in the right attitude for a healthy lifestyle. If you exercise at night, sleeping becomes difficult because your body is alert and active. Do your best to exercise every morning or during the day.
3. Support a healthy diet, stay away from too much caffeine, alcohol, and nicotine
A lot of people try to kick start their day by consuming caffeine. Some have tea and coffee, but some start their day with alcohol and cigarettes first thing in the morning. You might think that drinking coffee all day helps gives you a boost at work, but too much caffeine during the day can overload your body. Hence, when you go to bed at night sleep will allude you.
4. Maintain good sleep habits
Going to bed and waking up the same time regularly, even during the weekends, is another home remedy for good sleep. Keeping a sleeping schedule will help the body have a regular bedtime cycle. That will help you get to bed quickly at night and sleep better throughout the night.
5. Avoid bedtime TV or mobile phone
TV, computer screens, and smartphones emit blue light. It’s a short frequency that might be dangerous to the eyes and stop you from sleeping well. Make sure you lessen screen time at least for a few hours before going to bed. You might find some apps available for your smartphones, which stop the screens from emitting blue light.
6. Relaxation exercises
Some individuals seem to fall into a deep sleep the moment they lie on their bed. But some stay up for hours trying to get to sleep. If you’re one of these people, try meditating. Reflect on your day when you get in bed. If you are religious, say your prayers. Try breathing exercises to relax your mind and body.
7. To-do list for next day
Writing your to-do list before bed-time for the next few days could also help you improve your sleep routine. Doing this helps ease stress and anxiety. It also manages your feelings about having unfinished tasks to complete. Take note that your brain activity could be triggered by thinking about everything, which needs to get done. Making it more challenging to fall asleep.
8. Sleep diary
Do you worry a lot? To sleep better with anxious thoughts and stress is to scribble your feelings and ideas in a journal, so your mind is evident when you go to bed at night. You can track your sleep daily for at least two weeks. Jot down, not just what are your sleep-related struggles, but include the time you go to bed, how long it takes you to fall asleep, how you feel in the morning, etc. You can compare your regular activities with your sleep patterns to determine where you need to make some changes.
9. Avoid daytime napping
A lot of people make naps a regular part of their day. Nonetheless, then their insomnia kicks in, and napping during the day interferes with their nighttime routine. Daytime napping might be the culprit for this. If you like to nap, have a forty-minute short shut-eye sleep.
10. If you cannot go to sleep, get up and do something
If you can’t be asleep in fifteen minutes, get out of bed, and do something, this will be an excellent practical sleep hygiene routine. If lying in bed, tossing and turning pushes your stress buttons, you can just get up and try relaxing in dim light. You could try a massage until you feel sleepy again or gently yoga.