After a long day of work, nothing can be more frustrating than struggling to get some sleep at night. For some people, it might be struggling to stay asleep, while for others, it is waking up early when the body still needs more sleep. There are so many people struggling with their sleep patterns. But throughout life, many people will struggle with insomnia in one way or the other.
According to Sleep Expert Dr. Vicky Seelall, “Sleep is governed by a biological drive that builds through the day. However, many variables can disrupt this drive and cause sleep deprivations.” Insomnia can be caused by stress, changes in sleeping pattern, job changes, and much more. Lack of sleep can affect energy levels, overall mood, and health.
Insomnia can cause inflammation, which would increase pain, affect mood, affects memory, reduces concentration levels, causes high blood pressure, and reduce immune system functionalities. Age and chronic illness predispose some people more to insomnia. Insomnia has also been proven to contribute to illnesses such as obesity, diabetes, and depression. However, there are ways to combat insomnia.
- Expend Your Energy Throughout The Day
Energy balance is the overall outcome of energy intake through food consumption and energy expenditure through activities. Lifestyle choices and sleep are two factors that affect our energy balance. Insomnia can be caused by an excessive amount of energy and no viable route in an individual’s lifestyle to let out this energy. Working out is a very practical way to balance out our energy levels.
Research shows that people who engage in 30 minutes of aerobic exercise will experience a difference in their sleep quality. It is often advised to schedule exercise routines at least two hours before bedtime. While at work, you could also opt for a standing desk. Also, normalize taking breaks from your computer and go for walks.
- Journal Before Bed
Often, after a long day of work, your mind carries that same energy to bed. It refuses to shut down. You keep analyzing the day that just ended, the wins, flaws, what you could have done better, and make plans for tomorrow. Journaling or writing a to-do list helps you take charge and makes a mental note to your mind that you have planned for what might be bothering you.
Journaling helps to relax your mind and organize and analyze your thoughts. One reason why people struggle to sleep is that they have so many unattended issues. Studies show that creative writing helps remove intrusive thoughts, free up cognitive resources, and help to manage stress.
- Try Melatonin
Melatonin is a hormone that our body produces in response to darkness that helps us fall asleep. This hormone has been recreated as a supplement to help people with insomnia sleep soundly. There are even melatonin gummies to help you sleep better that are easy and convenient to take.
Melatonin helps with the timing of our internal clock system, known as the circadian rhythm. It acts on receptors in our body to induce sleep and also control our sleep cycle. Before you use melatonin, ensure it is safe for your system. Check for any allergies you might have, interactions with other drugs, and ensure to check through the ingredients list.
- Stick To a Schedule
Having a sleep schedule can be highly beneficial to our body and overall health. Going to bed and waking up at the same time helps you fall asleep faster at night. When you stick to a schedule, you reduce stress and stay at a healthy weight level. It is also better to avoid naps during the day, as this makes it easier for your system to shut down at night.
- Eliminate Stimulants
Stimulants like nicotine and caffeine are common options people use to stay active at work. However, the side effect of this is that they struggle to sleep at night. With caffeine, it feels like there’s always an energy crash when the effect wears off. If you consume coffee later in the day, you could use the decaffeinated alternative. Cigarette’s main ingredient is nicotine, and those who smoke might also find it difficult to sleep.
- Control The Temperature
Research shows that the best temperature for sleeping is 65 degrees Fahrenheit. However, doctors advocate that the ideal temperature should be 60 to 67 degrees Fahrenheit based on various body needs. Also, wear breathable materials and ensure your room is well ventilated, if not you might need to crack the window. A room that is too stuffy can interfere with the body’s thermoregulation.
More Activity, Better Sleep
You shouldn’t have to struggle with sleep each night. Make sure you do enough activity throughout your day that your body is ready to rest at night. If the problem persists, seek guidance from a medical professional and get to the root cause to enjoy better sleep.