We all experience sleep deprivation at some point in our lives. Common causes of sleeplessness include chronic pain and stress.
However, insomnia symptoms resulting from pain or stress generally improve when these medical issues are resolved. If you experience persistent sleep deprivation even in the absence of apparent triggers, then you are likely to have chronic insomnia.
According to research, the global prevalence of chronic insomnia among the adult population stands at 10% – 30%. Some surveys indicate that up to half of the adult population suffers from sleeplessness.
These figures may look scary. But we can all play our part in keeping the prevalence of insomnia down by embracing particular lifestyles and wellness habits.
Below are six practical tips to follow for better sleep.
Release Your Stress
Stress and anxiety are among the top causes of sleep deprivation. Anxiety disorders like post-traumatic stress disorder (PTSD) manifest in symptoms that could cause massive sleep interruptions, including nightmares and flashbacks.
What makes stress such a big problem is its tendency to trigger a vicious cycle of insomnia and anxiety.
High-stress levels affect sleep quality by prolonging sleep onset time and causing sleep fragmentation. The resultant sleep loss subsequently stimulates the release of cortisol, the primary stress hormone. More cortisol flowing through your system only leads to further sleep deprivation.
Therefore, treating stress and anxiety can make a huge difference in relieving insomnia triggered by these conditions.
Fortunately, there are various ways to combat stress and anxiety for better sleep quality. Standard methods include exercising, socializing, and engaging in your hobbies. You may consider anxiolytic herbs and even opt for conventional anxiety medications.
Tetrahydrocannabinol, commonly abbreviated as THC, is a cannabinoid in marijuana best known for its psychedelic effects. THC is the main compound in weed responsible for the plant’s euphoric effects.
But besides getting you high, tetrahydrocannabinol also packs numerous therapeutic benefits. The compound has been extensively investigated for its ability to relieve chronic pain and anxiety disorders.
This study found that THC could improve PTSD symptoms, including irritability, depression, flashbacks, and nightmares. That makes the compound a potential remedy for anxiety-induced insomnia. Earlier trials also found that the oral administration of cannabinoids like THC could improve wakefulness by shortening the sleep onset time.
The best part about using tetrahydrocannabinol for insomnia is several products to experiment with. Examples include THC edibles, topicals, oral tinctures, and vape juices. Feel free to try Delta 8 THC cartridges here if you’d prefer to vape THC-based e-juices for improved sleep quality.
Mind Your Diet
The quality of your dinner can improve or ruin your sleep. According to expert nutritionists, keeping all stimulant foods away from the dinner table is essential.
Stimulants may improve our daytime productivity by keeping us physically and mentally energized. But these foods can also prolong sleep onset time, thereby affecting sleep quality.
The following are common stimulant foods and substances to avoid late in the evening;
- Caffeinated products like coffee, tea, and chocolate
- Overly-spiced foods
- Sugars, particularly refined carbohydrates
- Tobacco and other stimulant drugs.
It’s also recommended to eat a light dinner. That lowers the risks of abdominal discomfort, thereby improving sleep.
Exercise About Three Hours Before Bedtime
Exercise triggers the release of endorphins, chemicals associated with happiness. Endorphins in the body can suppress the effects of cortisol, thereby treating stress-induced insomnia. But that’s not all.
Exercise also raises your core body temperature. A high core body temperature signals your circadian rhythms that it’s time to stay awake. After about half an hour to two hours, your core body temperature will fall. The continued decline in core body temperature signals your body that it’s time to go to sleep.
To make the most of workouts a sleep-aiding technique, insist on aerobic exercises. Avoid weightlifting unless you’re already on a bodybuilding program.
Lifting heavy weights can cause your muscles and joints to ache. And as already mentioned, pain only exacerbates insomnia.
Feng Shui Your Bedroom Properly
Feng Shui is a Chinese philosophy that states that the spatial arrangement and orientation of objects in a space can directly bear on energy flow.
According to the Feng Shui philosophy, your bedroom arrangement may affect your sleep quality.
Listed below are tips to achieve a Feng Shui bedroom for better sleep.
- Use the bedroom strictly for sleeping, not for studying, playing board games, etc.
- Position your bed centrally
- Remove objects from the bedroom doorway
- Invest in a big bed and comfortable bedding
- Maximize light and airflow
Avoid Using Electronic Gadgets Late into the Night
Movies tend to be more enjoyable when watched late into the night. It’s also around the same period that most of us use our smartphones to access social media.
However, the television and smartphone are just two examples of numerous blue light-emitting gadgets we should avoid using late into the night.
Extended exposure to blue light has been linked to numerous eye problems, including blurry vision, dry eyes, eye strain, cataracts, and macular degeneration.
Since all these conditions affect the eye, they could also increase the risks of insomnia.
There goes our handy guide to having a better sleep. As a parting shot, consult a licensed medical practitioner if insomnia persists despite implementing the above tips.