Insomnia is a disorder affecting the sleep when people can’s fall asleep or have a hard time staying asleep. Many people suffering from insomnia are often waking in the middle of the night and can’t go back to sleep. The known causes of chronic insomnia are anxiety, stress, trauma, worry, grief, and anger.
All of these conditions can worsen with lack of sleep.
Getting rid of insomnia is not an easy thing to do, but there are things one can do in order to improve the sleep quality, such as;
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Routine Sleep Schedule
Going to bed every night at the same time, and preferably before midnight is a very first thing you must do. It is not always an option, but creating a sleeping habit that involves going to bed and getting up always at the same time is a great way to train your body and the circadian rhythm.
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Determine how Much Sleep You Need
Let’s assume that you managed to create a sleeping habit and now it is important to know how many hours of sleep you need to feel rested. During weekends allow yourself to wake up without an alarm, and sleep as much as you can.
The recommended dose of healthy sleep includes no less than 6, and no more than 8 hours of sleep.
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Dark Bedroom
Your sleeping room should be dark as possible. It is easier for the body to “shut down” when it is surrounded by complete darkness in order to enter the deepest sleep. Deepest sleep is often the most restful sleep and therefore is important to keep your bedroom without any flickering electronics lights, no matter how small they seem to be. Turn everything off and enjoy the darkness.
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Cold Bedroom
The bedroom should be used only for you to sleep in, not to watch television or to work on a computer. The body temperature drops when asleep, in order to maintain a healthy circadian rhythm so make sure not to heat up the room, because it can affect the sleep and its quality.