3 Tips For Better Sleep Quality / Insomnia
If you are suffering from insomnia, there are many steps you can take to change behaviours and lifestyle to help you get to sleep. Here are some tips for beating insomnia or sleep deprivation.
1 Build A Routine
Building a sleep routine is simple - wake up at the same time each day. It is tempting to sleep late on weekends, especially if you have had poor sleep during the week. However, if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time. We’ve found that these tips generally helps one build a better sleep routine: limiting alcohol and nicotine, exercising regularly, and limiting naps during the day.
Also, if you suffer from insomnia, do not study, or make phone calls, for example, while in bed or even in the bedroom, and avoid watching television or checking emails on your smartphone or tablet right before sleeping. All these activities can increase alertness and make it difficult to fall asleep when you want to.
2. Make Yourself Comfortable While Sleeping
Following the first tip, you should always make sure you’re getting quality sleep. Keep yourself hydrated before going to bed, but not over hydrated to avoid waking up in the middle of the night to use the restroom. Dim the lights before sleeping so that your eyes can adjust to the darkness earlier, making falling asleep easier if you’re experiencing sleep deprivation or insomnia.
Some people also use a therapeutic weighted blanket to make themselves feel more comfortable during sleep and avoid disturbance in the wee hours, disrupting their sleep cycle. Weighted blankets are intentionally heavier blankets designed to improve your sleep quality. These weighted blankets are best known to provide a therapeutic effect similar to giving a someone a hug, it will stimulate the release of oxytocin “a happiness hormone” in the brain. This hormone creates a sense of calm and well-being also helping to reduce levels of cortisol "a stress hormone".
Most commonly used by individuals suffering from sleep deprivation, stress, or anxiety, research has shown that using a therapeutic weighted blanket can help with sleep deprivation and insomnia to improve your sleep quality.
3. Turn Off Any Distractions
Distractions may come in many forms. It could be a notification from your phone, or a disturbance from the surrounding environment. While we cannot control the outside, we can take control of what’s in our home. Turn off all notifications on your smartphone or put it in sleep mode/do not disturb mode. If necessary, you may also turn on some low-fi beats to help you get comfortable.