Did you survive the world pandemic and all the while managed to get the perfect amount of sleep? If you did, we are going to need to study you, so please reach out.
However, if your circadian rhythm has been all mixed up and that clock is haunting you, here are five tips to beat insomnia and get better sleep.
1. Bed Restriction Therapy
Bed restriction therapy, developed at Stanford Health Care, focuses on limiting the amount of time a person spends in their bed. Only get in bed once you feel tired, give yourself 30 minutes to fall asleep, and get out of bed after 5.5 hours of sleep.
This practice will present an opportunity for you and your brain to break poor sleep habits. You should be ready for bed sooner the next time, but again just 5.5 hours of sleep.
Gradually send yourself to bed earlier, but keep waking up at the same time. Your brain will slowly start to associate your bed with sleep.
2. Get the right mattress
Having the right mattress for your body is crucial to getting a good night’s sleep, and mattress innovation just keeps getting better. You can see the best choices of 2021 from the us-mattress blog.
There is also much to be said about proper sheet maintenance. Change your sheets at least once a week, and always shower before getting in bed.
After finishing your evening routine, take a few moments and meditate. Clear your mind and focus on your breathing; when thoughts arise, don’t fret and just slowly return your focus to your breath.
After your meditation, if some of your anxious thoughts are still floating around your head, and you can’t seem to shake them, it’s best to get them down on paper. Before heading off to bed and jot down those worrisome thoughts in a journal.
4. Cognitive Behavioral Therapy
Stress lies at the root of most individuals’ sleep anxiety issues. While medication can aid in this issue, it is merely a bandaid. These medications are not recommended for long-term use.
The root of the stress and anxiety is the primary issue that needs to be addressed. Experts recommend engaging in cognitive behavioral therapy with licensed counselors to better understand and cope with the underlying problem.
5. Get out of bed
When you just can’t seem to fall asleep but desperately want to, it’s best to get out of bed. Keep the lights down, try turning the temperature down in your bedroom, try reading a book, and stop checking the clock.
Experts advise turning off your devices long before bedtime because blue light has been linked to keeping us awake at night. Red light, on the other hand, may have the opposite effect and contribute to tiredness. It could function in tandem with melatonin, also known as the “sleep hormone,” which aids in sleep and circadian rhythm regulation.
Keep in mind that all the stuff you do during the waking hours affects how you will sleep. When all else fails try getting at least 30 minutes of sunlight each day and try to get some exercise or go for a walk. Turn off all screens at least 30 minutes before bedtime. All of this should have you ready and well equipped to catch some Z’s, so by all means rest well.