7 Amazing Ways to Deal with a Sleep Disorder
A sleeping disorder is a condition that frequently disrupts your ability to get proper sleep. It is usually due to stress or any interruption to your daily routine. Do you have trouble sleeping? Do you feel sleepy during the day? Here is how you can deal with your sleeping disorder and get proper sleep:
Eliminate stimulants like caffeine
Caffeine is a chemical substance that keeps one active, awake, and can be found in coffee and tea. To overcome a sleeping disorder, it is essential to refrain from stimulants like caffeine that could keep your body active, especially in the evenings.
Taking caffeine before bed makes your brain active, which could only worsen your disorder and bring about symptoms like headaches.
Do not eat or drink before bed
Similarly, you should also ensure to refrain from eating or drinking before bed as it may cause indigestion because the food might not digest if you sleep afterward.
Eat your dinner early for it to digest and for you to get to sleep at a normal routine. Also, drinking fluid substances like water or wine before bed can overwhelm your bladder and make you visit the bathroom every time, which could constantly disrupt your sleep.
Erase your thoughts
Furthermore, one of the causes of a sleeping disorder is when you have many things on your mind. For you to sleep properly, you need to detach yourself from all the thoughts and worries that have occupied your mind for the night. Know that tomorrow is there. Erase your thoughts just for the night and allow yourself to sleep soundly and peacefully. You can also set aside time before dinner to map out your plans for the next day.
Sometimes, sleeping too much in the afternoons can result in a sleeping disorder. To rectify this, limit the way you nap to a considerate level and allow yourself to enjoy your sleep in the night. Sleeping too much in the afternoons might keep you awake at night, which is rather unhealthy.
Also, while deciding the time to nap, never set your naptime to periods from 3 pm as it can interfere with your nighttime sleep.
Make your environment comfortable
Give yourself the luxury of a nice, neat, and serene environment to lay your head-on. Dust and arrange your bed to your taste, make your room clean enough for you to sleep, and ensure that your room is rather organized. You can decide to control your room temperature, lighting, and noise to make your room comfortable enough for you to sleep in.
Sleeping in a comfortable environment will not make you enjoy your sleep or even make you sleep quickly. Therefore, it is necessary to keep your environment clean, tidy, and comfortable enough for you to sleep.
Avoid exercise before bedtime
Exercising regularly can help you relieve the tensions of the day but practicing exercise right before bedtime should be avoided s it may end up keeping you awake. Restrict your exercises to the mornings and afternoons.
Practice cognitive therapy
Cognitive therapy helps you to replace thoughts and behaviors preventing you from sleeping with habits that will make you sleep properly.
It involves the removal of negative thoughts that are hindering you from sleeping by setting some adequate amounts of time for you to sleep or nap and changing some basic habits in your lifestyle that can influence your sleep such as drinking too much alcohol or too much caffeine late in the night.
Cognitive therapy also provides some relaxation techniques that will help you to calm your body and mind. It is like a therapy that can help you sleep rather than sleeping pills.
Sleeping disorder can be disruptive and prevent you from being productive enough during the day. Therefore, it is important to stick to the above-listed techniques to overcome them. Long-term cases take a bit more time to resolve and are better resolved with the aid of a professional.
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