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Eight Proper Ways to Improve Your Sleep

By superadmin

November 19, 2019

Many people complain of poor sleep. Although this has occurred throughout our history, it is particularly worse these days. Even though bone-weary during the day many people will have a burst of intellectual energy at night and will suffer from insomnia. They get very tired and would like to fall asleep, but they have trouble doing so. Insomnia is a series of learned behaviours and it can be worsened by bad bedtime behaviours or poor sleep hygiene. If you think that instances of temporary insomnia can mutate to habitual sleep behaviours, then you might see hypnosis for insomnia as it can help to modify the beliefs and rewire them in your brain permanently.

Getting proper sleep, although so important, can be really difficult for some people. In fact, poor sleep can lead to a host of chronic illnesses, including high blood pressure, depression, anxiety as well as chronic diseases such as chronic fatigue and many skin conditions. You can try these strategies to improve your ability to sleep if you are having trouble:

Stick to Your Schedule

Set an alarm so you get up at the same time every morning, even on holidays and weekends, even if you feel rested or not.  It will help you to get proper sleep easily at night. Staying in tune with the body’s natural or circadian, a proper rhythm can stave off insomnia.

Keep the Bedroom at a Comfortable Temperature

Keep your room not too hot and not too cold. Make sure that you have cozy bed linens that will help you to sleep.

Wind Down Before Bedtime

Try to get into a quiet situation. Turn off your TV, Facebook or computer before going to bed. Just make sure your bedroom is dark and quiet that will encourage your mind and body to relax.

Get a Good Mattress

The mattress should provide adequate support. Get a decent mattress and not an old saggy one for you.

Don’t Wait Forever to Fall Asleep

If 15 or 20 minutes pass and you have not fallen asleep, just get up and engage in a quiet activity.  You can return to your bedroom when you fall sleepy again.

Avoid Stimulants

Stimulants include caffeine, alcohol and tobacco and shouldn’t have them for several hours before your bedtime. Tobacco should, of course, be avoided at any time of day as it has many negative health effects. Many people may find that it helps to stop drinking beverages a few hours before bedtime so they don’t have to get up to go to the bathroom.

Avoid Taking Naps

Resist the urge to stretch on the couch especially when it’s close to bedtime as naps can interfere with the quality of sleep later in the night. If you want to take a nap during the day, the keep it short like 20 minutes or something.

Manage Activities Including Exercise

You should know when to rest and when to move. Being sedentary is not so good for your body and it can lead to insomnia. Exercising close to bedtime can leave you feeling wired and can cause sleep disturbance as well.  Here, balance is the key.

Insomnia and sleep disturbances can aggravate other chronic fatigue symptoms like difficulty concentrating, joint pain and headaches.  So it is important that you discuss your sleep issues with Help My Pain. Our therapists can get the best treatment possible for your conditions.