Best Hacks to Fall Asleep on Time and Battle Insomnia
Facing sleep problems in life? If yes, you need to understand sleep hygiene and focus on sleep loss triggers to counter insomnia symptoms. Lack of proper sleep is linked to physical and mental health risks in life. Therefore, it is good to prevent sleep deprivation triggers and choose the best ways to handle them for a good night’s sleep. Here we are discussing the best ways to handle insomnia symptoms.
Why do You need to Get 7–8 Hours of Sleep?
Our body and brain need sufficient hours of sleep to function properly. The brain releases calming agents and flushes the harmful toxins to minimize the risk of mental and psychological disorders. At the same time, the body repairs the damaged muscles and nerves during sleep hours. Therefore, it is important to hit the snooze button on time and wind down for 7–8 hours at night. Poor sleep is linked to physical and mental health problems, like:
· Obesity
· Type-2 diabetes
· Heart problems
· Depression
· Anxiety
· High blood pressure
· Gastrointestinal issues
· Metabolic disorders
· Tiredness
· Fatigue
· Mood swings
· Low energy levels
Further, many other health risks and lifestyle challenges are linked to poor sleep quality at night. Therefore, it is good to follow a healthy and balanced lifestyle for quick and safe sleep at night.
Try These Best Hacks to Fall Asleep on Time:
1. Follow a Consistent Sleep Cycle — in the first place, to avoid delays in the biological clock and get the required hours of sleep, follow a fixed sleep cycle. Hitting the bed and waking up at the same time every night allows the brain to release melatonin easily and quickly. Further, it helps the body clock and circadian rhythm to function properly. Therefore, stick to a consistent sleep cycle for better sleepiness at night.
2. Create a Sleep-Inducing Bedroom Ambience — Further, to avoid sleep problems, create a sleep-inducing bedroom environment. Again, set the bedroom temperature between 67 to 73 degrees and install heavy curtains to block lights in the bedroom. Use the bedroom only for sex and sleep, and avoid other activities in the bedroom. Therefore, keep your bedroom reserved as your sleep sanctuary for healthy sleep hygiene.
3. Exercise and Yoga — doing physical activity and yoga in the morning can help the body release serotonin and melatonin at night for better sleep and stress management. Therefore, spend some time doing exercise and yoga in the day to keep yourself active and alert. In addition, exercising is good for brain and body functioning too, the study says.
4. Eat Balanced Meals — in addition, try to avoid junk and fatty meals during the day and before bedtime to get sound sleep. At the same time, it is good to add essential nutrients and vitamins to the daily diet plan for better release and production of melatonin — the sleep hormone. In addition, avoid heavy meals before bedtime to avoid sleep problems at night. Add fruits and nuts to the daily diet plan to avoid sleep problems and live a quality lifestyle.
5. Avoid Caffeine and Alcohol — further, it is important to avoid caffeine and alcohol during the day, they cause delays in the release of melatonin. Both can affect your sleep cycle, which leads to chronic sleep deprivation. On the other side, you can try herbal drinks to stay calm and relax before bedtime. Therefore, it is good to drink chamomile tea and lavender tea before bedtime to promote sleepiness.
The Bottom Line
To avoid sleep problems and live a quality lifestyle, try to deal with sleep loss triggers in life. follow these hacks to get the required hours of sleep and if needed, talk to experts and choose the best treatment options. For more visit UKSLP
