Experience sleeping disorder? try these 9 tips to relief

SEE – September 2nd: Sometimes, Sleeping is a regular problem for some people.

If you experience this problem, do not worry. In the lines below, you’ll find tips on how to improve your sleep and find relief.

Sleeping disorder was labeled for instance by CDC in the US as a public health epidemic since 2005. Statistics even refer to it as a cause for car accidents while physicians attribute weight gaining to it as well.

James Clear, the author of "Transform Your Habits,” gives insight to how the quality of your sleep is affected by a process called the sleep-wake cycle, which is defined by two important parts during a healthy night of sleep:

“During slow-wave sleep,” Clear explains, “the body relaxes, breathing becomes regular, blood pressure falls, and the brain becomes less responsive to stimuli.” This phase is crucial for bodily repair, including muscle damage, as well as for promoting immune system functioning.

Alternatively, Clear states that “REM sleep is what slow wave sleep: your brain clears out irrelevant information, boosts your memory by connecting the experiences of the last 24 hours to your previous experiences, and facilitates learning and neural growth.

Here are nine natural, proven ways to enhance your ability to enjoy your eight hours:

Tip #1: Keep Your Sleeping Schedule Consistent

An important aspect of achieving quality, restorative sleep includes keeping to the same schedule, even on days off, which helps your body maintain a consistent sleep-wake cycle.

If you stick to a good schedule and find that you still can’t nod off, experts recommend getting up after about 15 minutes and engaging in a relaxing activity. This way, you can return to bed when you're tired and help yourself avoid becoming anxious about falling back asleep.

Tip #2: Turn Down the Heat

Research shows that a cooler bedroom is often the key to better sleep. In a study by The University of Pittsburgh School of Medicine, cooling caps were proven to help insomniacs snooze almost as well as those without sleep disorders. For those without insomnia, cooler temps have similar benefits, triggering your body’s “time-to-sleep” symptoms.

However, don’t feel like you have to lower your thermostat to shivering. Personal preference was decided as most important, with a setting of 65 degrees helping the most participants settle off to restful slumber.

Tip #3: Get into a Bedtime Habit

Experts consider that the last few things you do before bed tend to have a significant impact on your mood and energy level the next day, as they often determine how well and how much you sleep.”

Why? Because doing the same thing each night tells your body when it’s time to relax. This might include utilizing calming techniques, such as taking a warm bath or shower. Others are lulled into relaxation by a good book — however, it’s important to keep the lights dimmed. Adding these relaxing techniques to your bedtime ritual can help promote better sleeping, by easing the transition to a drowsy state.

Additional recommendations include taking time before laying down to reflect on the day, while writing down your thoughts (or, even making a to-do list), and ensuring you go to bed at the same time each night.

Tip #4: Turn Off Your Phone and Laptop

Gazing at a glowing screen does double duty to affect your ability to fall asleep: First, backlit screens suppress melatonin production, a naturally-occurring hormone that helps regulate your sleep-wake cycle. TV, phone or laptop use also stimulates your mind rather than relaxing it. Try listening to music or audio books instead, or practicing relaxation exercises.

Tip #5: Pay Attention to What You Eat and Drink

Daytime habits have a direct impact on the quality of your sleep, especially the closer you get to bedtime.

Try to avoid going to bed hungry or stuffed and if possible, move dinnertime back a few hours. Fatty foods are energy intensive for your stomach to digest and may even keep you awake. The same with anything that’s too spicy or acidic or that might otherwise cause indigestion.

Not consuming caffeine in the evening hours is pretty obvious for those seeking an easier time falling asleep. However, too much of any liquid can cause restlessness and midnight trips to the loo.

Instead, it’s suggested that a half-glass of water paired with half a sandwich, piece of fruit, or yogurt will help curb cravings without keeping you awake.

Tip #7: Limit Daytime Naps

Some studies show that napping has great benefits, including a near 10 percent leap in mood, alertness, and stamina.

However, the benefits of a nap peak at 20 minutes — just enough time for your brain to dump out useless information, but not long enough to cause problems when bedtime comes around. If you’re overtired and absolutely must rest, take only one nap and schedule it for the mid-afternoon.

Work night shifts? You’ll obviously need to make an exception to this rule. Just be sure to prevent sleep interruption by keeping your window coverings closed.

Tip #8: Be Active During the Day

Regular physical activity of at least 150 minutes per week is proven to help you get better rest, promote falling asleep faster, and enjoy deeper slumber throughout your cycle.

However, the process is more gradual and less immediately gratifying than those who are sleep-deprived might wish. It takes about four months of regular exercise to see an increase of quality sleep averaging 45 minutes per night.

Tip #9: Control Your Anxiety and Stress

Excess stress and anxiety can have a number of detrimental effects on the body, one of which is to make it difficult to fall and/or stay asleep.

If you’re finding it difficult to keep emotions like these under control, it might make sense to seek professional guidance. For example, meditation may help you push aside unwanted worries, or calming exercises could help you recognize irrational fears and restore more realistic thoughts.

Together, you might find that you sleep better and for longer periods of time, without difficulty falling back asleep in the middle of the night.