Many people experience sleeping problems at least sometimes. Chronic insomnia is problematic because it can lead to adverse additional issues in both the short and the long term. It is important for those with chronic sleep problems to take steps for an adequate resolution. Individuals with symptoms related to sleep deprivation should consider trying these four recommended solutions.
Make a Habit
Often, the secret to getting enough shut-eye is as simple as making it a positive habit. With the availability of advanced communication technologies, busier lifestyles and lack of a stable bedtime routine, it’s really not that surprising that so many of us suffer the symptoms from sleep deprivation. Develop a proper bedtime routine that includes a wind-down period about two hours prior to bedtime where you avoid screen time. Keep those electronic devices, including cell phones, laptops, tablets and televisions out of your bedroom.
Look Into Your Breathing
One big contributor to someone’s lack of enough sleep involves problems with breathing. If your spouse is kept awake by your loud snoring, you could be suffering from dangerous sleep apnea while asleep. This lack of essential oxygen is the underlying cause of troubling symptoms like daytime fatigue, lack of mental focus, anxiety and irritability. Consider having your nighttime breathing status monitored at a sleep clinic that employs sleep specialists to diagnose and treat sleep apnea. According to Independence University, respiratory care therapists are often employed by sleep centers to help improve sleeping patterns. Sleep apnea can often be relieved with a CPAP machine that ensures your body gets the oxygen it needs while you’re asleep.
Get Into an Enjoyable & Regular Exercise Routine
Our bodies need regular exercise to stay fit and avoid many health concerns. According to Even a short walk around the neighborhood after dinner can substantially help individuals to lower anxiety, improve mood, increase deep breathing and experience deeper relaxation with less body pain due to the release of natural endorphins stimulated by exercise. According to Cleveland Clinic, exercising regularly can help you sleep better. Take an aerobics class, go dancing, take your kids to a park or head to a pool, lake or beach for a swim. In proper moderation, all of these activities can also help people sleep better and feel better rested overall.
Eat Better, Avoid Caffeine & Practice Relaxation Techniques
Some of the worst culprits that can disrupt sleep involve the foods and beverages that we ingest every day. Eating calorie-laden foods high in fats and sugars can dramatically impact our health and sleep. Eat smaller, lighter meals that are more nutritious and free from known sleep depriving additives like caffeine. Switch to decaf beverages, drink more water, avoid heavy dinners and lay off unhealthy snacking in the evenings to induce better rest. Learn and actively practice relaxation techniques especially prior to bedtime. Try meditation, take a warm bath, light aromatherapy candles, dim the lights or listen to soothing music.
Seek to follow a bedtime routine by going to bed at the same time each night. Avoid stressful activities including action movies or watching the news before bed. See your doctor for continued insomnia to rule out serious health concerns. With some small daily routine changes, individuals should sleep better.