Tips to Enjoy Uninterrupted Sleep at Night
It was 1:30 a.m. and Amy was wide awake. She had a presentation early morning and was all set for it. However, despite hitting the bed early, sleep evaded her. This has been going on for one week. Despite working hard all day and getting tired, she was just not able to sleep on time. She would spend hours on her mobile in bed or eat food to kill boredom. It had become a routine for her to stay awake, sleep in the wee hours and fight with sleepiness during the daytime.
Amy is not alone who struggles for a sound sleep every day. Nearly 70 million American adults grapple with sleep disorders. People find it difficult to sleep peacefully through the night because of factors like:
· Stress — If one is stressed out, his or her mind and body are anxious and activated making it difficult to fall asleep. Even when sleep comes, it’s not deep enough to make one feel relaxed and energized.
· Exposure to blue light — Most of the people are excessively exposed to blue light through their digital devices. During daytime, it is not very harmful, but at night, it can cause strain in the eyes, macular degeneration and disruption of the sleep hormone melatonin.
· Eating too late — Some people have the habit of eating late and then falling asleep. Eating late at night disrupts the body’s rest because instead of relaxing it digests food. It is recommended to eat at least three to four hours before hitting the bed at night.
Ways to sleep peacefully through night
Taking stress and combatting it with unhealthy habits at night and then not being able to sleep properly becomes a vicious cycle. Fortunately, there are certain ways through which the cycle can be broken and one can enjoy a good night sleep:
1. Establishing a bed time routine can be helpful. Changing the bed sheet, taking shower, ensuring that the room is clean, lighting some scented candles, and changing into comfortable clothes every night can trick one’s mind into sleeping.
2. Staying gadget-free before hitting the sack can ensure that one sleeps unperturbed. One must turn off the television, mobile and other gadgets and remove them from sight.
3. Finding an activity that calms nerves can be helpful. Practicing deep breathing, meditation, yoga asanas, reading a book, listening to some soothing music are time-tested ways of feeling good.
4. Working out at least three to four hours before sleeping can be extremely useful in ensuring a good night’s sleep. When the body is tired, it sends signal to the mind to relax.
5. Keeping the stomach light at night can also help one in sleeping on time. Eating junk food can cause gastroesophageal reflux that can interfere with sleep quality.
6. One must avoid taking caffeinated drinks a couple of hours before sleeping as caffeine is a mind stimulant.
7. Taking a relaxing warm bath can help sleep peacefully and longer.
8. One must try avoiding long daytime naps and stick to a schedule of sleeping and waking up at fixed times.
9. Taking supplements that boost the sleep-inducing hormone melatonin is also believed to induce sleep.
Sound sleep key to mental health
Sleep plays an integral part in maintaining one’s mental health. If you are not able to sleep even after following the self-help tips, you must seek professional help to address the possible sleeping disorder. There could be some underlying cause of distorted sleep pattern, probably an anxiety disorder, or some other mental problem.
If you feel that you or your loved one might be suffering from any mental health condition, contact the Arizona Mental Health Helpline. Our representative can help you find the best mental health treatment in Arizona. Call our 24/7 helpline (866) 606–7791 to know more.