Medically speaking, insomnia is the inability to fall back asleep after waking up. According to studies, somewhere between 10 and 60 % of adults struggle with sleeplessness.
If you have difficulty falling or remaining deep asleep, it’s a good idea to consider any possible causes of your waking up in the first place. Some possible reasons are the need to use the restroom, a ray of early morning sunshine beaming through your window, or loud noises.
It’s not uncommon to get up in the middle of the night. You may reduce your time gazing at the ceiling by developing a plan to help you fall asleep again. Here are six ways to handle any sleep issues you may have.
- Practice Mindfulness Meditation
As part of mindfulness meditation, one sits quietly and breathes slowly, and steadily. As you breathe, watch your body, thoughts, feelings, and sensations arise and pass.
Mindfulness meditation offers several health advantages and a healthy lifestyle that encourages sound sleep. According to some reports, it lowers stress and immunity while enhancing focus.
According to a 2011 study, meditation significantly improved insomnia and general sleep patterns. Over a few months, participants attended weekly meditation classes, took part in a daylong retreat, and practiced at home.
Meditation may be done as often as you like. You can do 15 minutes of exercise in the morning or evening if you don’t have the time for a more extended session. Consider participating in a weekly meditation group to stay motivated. Another alternative is to follow a guided meditation online.
- Consider Melatonin Supplements
You could enhance the quality of your sleep and hasten your ability to fall asleep by taking melatonin. In a 2016 study, researchers discovered that melatonin greatly enhances sleep patterns in cancer patients with insomnia. Between seven and 14 days, their quality of sleep was much better.
Take 1 to 5 mg between 30 minutes and two hours before bed. The lowest effective dose should be used because adverse effects from larger quantities are likely. Some of them include:
- Depression
- Dizziness
- Headaches
- Irritability
- Gastrointestinal discomfort
- Staying up at night
In general, using melatonin for brief periods is safe. You also consider taking CBD with melatonin. Grab a THC vape and melatonin-infused CBD vape juice and get a couple of pulls in before heading to bed. Who knows, you may end up sleeping like a baby.
- Engage in Exercises
Exercise improves general health. Thanks to it, you may feel happier, have more energy, lose weight, and get better sleep. In a 2015 study, participants engaged in physical activity for at least 150 minutes a week for six months.
Researchers discovered that the subjects’ sleeplessness symptoms decreased noticeably during this period. Additionally, they had diminished signs of anxiety and despair. You should perform a light exercise for at least 20 minutes daily to reap these advantages. You may include intense cardio or weight training a couple of times weekly.
Find the hour of the day that best satisfies your requirements and improves your ability to sleep. Consider your body’s condition and adjust your workout regimen accordingly. Although the physical injury is conceivable, it is typically preventable with careful practice.
- Establish And Adhere To A Sleep Regimen.
Every day—even on weekends—wake up and fall asleep at the same hour. By helping your body establish a rhythm, you’ll find it simpler to go to sleep at night and wake up feeling rested.
If you stick to a schedule, you’ll also be more alert than if you slept inconsistently throughout the week. It’s also hard to “catch up” on sleep, so extra sleeping hours on the weekends will make it more challenging to get back into your routine come Monday morning.
- Don’t Take Caffeine After 2 P.M.
Even though you might require a mid-afternoon pick-me-up throughout the workday, experts warn against consuming an extra cup of coffee or energy drink to help you through the post-lunch slump since doing so can make it more difficult for you to go asleep later in the evening. Since caffeine has a six-hour half-life, half of the caffeine you consumed six hours earlier is still present in your body during sleep hours.
