When you complain of insomnia, especially if you’ve always slept well, the first question you are likely to be asked is “are you stressed?” This is an authentic question because poor sleep patterns are a sign of stress. Fortunately, there are solutions to address your sleep problem, even when you have not found a resolution for the stress. For example, sleeping on a queen hybrid mattress will improve your comfort, and ultimately help you have a more restful sleep.
Develop a regular sleeping routine
Although stress can throw you off balance, enough to wreak havoc on your daily schedules, you should not allow it to mess up your sleep schedule. Having a routine, which includes sleep at the same time daily, will help your body to get into a rest mode when the time to sleep approaches.
Adults need at least 8hrs of sleep daily, so choose a bedtime routine that allows you to prepare adequately for sleep, such that by the time your head hits the pillow, your body and mind are ready to shut down and rest.
You should also wake up at the same time every day unless you have reason to wake up earlier than usual. Avoid snoozing the alarm or staying in bed longer than you should because this will affect your sleeping schedule.
Avoid using your bedroom for other activities other than sleep.
When stressed, you may be tempted to spend all your time in bed, even when you are not sleeping. Since you may not want to get out of bed or even your house, you will find that the urge to work, eat, and watch movies in your bedroom may be too strong to resist. However, when you make your bedroom a place of sleep, your body will naturally get into rest mode when you retire to your bedroom.
Adjust your exercise routine
Regular exercise is essential for your mind and body. However, the time you exercise is important, especially during a stressful time. When you exercise, you think better and are in a better position to cope with stress. However, exercising at the wrong time can deprive your body of sleep and rest that you need to deal with the troubles you are facing. If you have a time you prefer for exercise, ensure it is at least three hours before you turn in for the night.
Practice yoga and other mindfulness techniques to relax your body and mind
Unfortunately, the human body cannot be switched on and off at will. For you to get a good night’s rest, you need to start winding down your body at least an hour before your sleeping time. During this time, switch off all devices with screens, such as the tv, laptop and phones. This is because the blue light from these devices will fail to keep your body primed for sleep.
You should instead use this time before bedtime to undertake a relaxation routine, which includes yoga, meditation, reading or deep breathing. These activities will help calm your body, clear your mind, and ultimately boost the quality of sleep you receive.
Check for Other Sleep-Related Problems
Your lack of sleep may be due to more than just stress or your bedroom environment. Tens of millions of Americans are affiliated with sleep apnea. It’s a sleep disorder wherein the patient’s breathing stops for a few seconds during sleep, and this occurs multiple times an hour. When left untreated, sleep apnea can lead to complications including heart problems and even death.
One of the most effective treatments for sleep apnea is continuous positive airway pressure (CPAP) therapy. This treatment uses a CPAP machine to provide a steady stream of pressurized air down the user’s airway, reducing breathing issues and helping sleep better. If you’re experiencing sleep-related breathing problems, schedule an appointment with your doctor or a sleep specialist immediately.
There is so much you can do to help you sleep better in a stressful period. Find out what causes discomfort in your bedroom and get rid of it. Sleep is critical for a healthy body and mind, and you need to do everything possible to ensure poor sleep patterns do not affect your health.
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