Insomnia is a word that you’ve often come across in your day-to-day life. It is one of the most commonly occurring sleep disorders affecting thousands worldwide. This sleep disorder can make it challenging for you to stay asleep, fall asleep, or make you wake up within an hour or two of sleep.
Besides disrupting your mood and taking away most of your energy level, Insomnia also affects your health, lifestyle, and work productivity. The number of hours of sleep an adult needs is 7-8 hours. In many cases, individuals suffer from acute or short-term Insomnia.
Although you won’t have much control over the factors that cause Insomnia, you can try to sleep better with some time management tips. In this article, we’ll share some valuable time management tips to deal with your Insomnia.
#1 Try Not To Shift Your Sleep Schedule
Try to set aside eight hours of your day for proper sleep. Doctors and research tell us that a healthy adult must sleep for a minimum of seven hours daily. Eight hours of sleep is more than enough for your body to have a good rest.
It may happen that minutes have gone by in bed, but you still can’t fall asleep. If this happens for twenty minutes, get up and relax outside the bedroom. Start listening to soothing music or read something relaxing. Once you start feeling tired, get back to your bed. If needed, repeat this step and try keeping consistency in your sleep-wake cycle.
#2 Focus on What You Drink & Eat
Try not to sleep right on an empty or stuffed stomach. To be precise, avoid eating large or heavy meals within a few hours of bedtime. This might keep you awake due to discomfort. Also, be cautious of alcohol, caffeine, and nicotine. It usually takes hours for the stimulating impacts of caffeine and nicotine to get out of your system. Consuming them hours before bedtime can disrupt your sleep.
#3 Turn Your Room Into a Restful & Soothing Environment
Always keep your room quiet, dark, and cool during bedtime. Any light exposure can make it difficult for you to fall asleep. Also, avoid light-emitting screening (which means using a smartphone, laptop, or TV) an hour or minutes before bed. Use earplugs, room-darkening shades, a fan or cooler, and anything else you find soothing to create a restful environment. Try performing calmer activities before going to bed.
#4 Say Goodbye To Daytime Naps
Although this isn’t common in people with chronic Insomnia, individuals with acute Insomnia can find themselves taking daytime naps. If this happens, stop it immediately, as that one or two hours of daytime nap can disrupt your entire seven or eight hours of sleep at night. Try to indulge yourself in doing something productive when you feel like taking a nap during the daytime.
#5 Do Regular Exercise
Regular exercise at the gym or yoga class is another way to manage your Insomnia. But try not to do any exercise right before bedtime. It’s best to lift weights, cycle in the park, swim somewhere calm, or do any other physical activity hours before bedtime to get some good sleep.
#6 Manage Stress
Before you go to bed, try resolving any stress or concern. If something is bothering you, keep a note of it and leave it for tomorrow. A great way to manage Insomnia is stress management. Do the basics – setting up your priorities, getting disciplined, etc. Meditation is a great way to manage anxiety and hence Insomnia.
If these management tips help you with Insomnia, well and good enough. If not, consult your doctor and opt for more advanced lifestyle tips and medication recommendations.
Read more blogs.