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Insomnia is a sleep disorder that is often experienced by some adults. Usually someone experiences insomnia because the contents of the head are full, causing stress. How can I sleep when I have insomnia?
When insomnia strikes you become restless. And ended up sleeping just a moment. So that in the morning you will feel dizzy because of lack of sleep.
During the COVID-19 pandemic, people suffer from insomnia more and more. During the COVID-19 pandemic, a number of studies as reported by the Sleep Foundation noted an increase in cases of insomnia and mental health disorders. Before the pandemic, about 24 percent of people experienced insomnia, but after the pandemic hit, it increased to 40 percent. Sleep disturbances during the Corona virus pandemic are known as coronasomnias.
Here’s how to sleep when you have insomnia:
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Ways to sleep when insomnia Photo: Illustration/thinkstock– |
1. Create a Sleep Routine
Going to bed and waking up at about the same time every day will program your body to sleep better. Choose a time when you tend to feel tired and sleepy.
You can also set a quiet and relaxing bedtime routine. For example, drink a glass of warm milk, take a warm bath or listen to soothing music. Avoid using gadgets for a long time, such as laptops, smartphones, and ebooks before going to bed. At least one hour before bed, keep gadgets away from your eyes.
2. Create a Good Sleeping Environment
How to overcome insomnia, you must make the bedroom a comfortable and quiet resting place. Starting from the temperature, lighting and noise must be controlled so that it can help you sleep faster and soundly.
3. Make sure your bed is comfortable
To get a good and comfortable sleep quality you need to make sure your bed is comfortable. If it is too soft or hard, it will certainly be difficult to get that comfort.
4. Exercise regularly
Regular light exercise, such as swimming or walking, can help relieve tension that builds up throughout the day. But make sure you don’t do strenuous exercise, such as running or the gym close to your bedtime, because it can keep you awake.
 Regular exercise, ways to sleep when insomnia Photo: thinkstock– |
5. Ways to Sleep When Insomnia: Cut down on caffeine
Cut down on caffeine in tea, coffee, energy drinks or colas, especially at night. Caffeine interferes with the process of falling asleep, and also prevents restful sleep. Instead, drink warm beverages such as milk or herbal teas.
6. Don’t Sleep In A Too Full Stomach
Too much food or drinking alcohol late at night can disrupt your sleep patterns. Alcohol can help you fall asleep at first, but will interfere with your sleep at night.
7. Ways to Sleep During Insomnia: Don’t smoke
Nicotine is a stimulant. People who smoke take longer to fall asleep, wake up more often, and have more sleep disturbances.
8. Try Relaxing Without Gadgets Before Sleeping
Ways to sleep when insomnia, try a warm bath, listen to calm music or do simple yoga to calm your mind and body. Your doctor may be able to recommend a helpful relaxation CD.
9. Erase Your Worry by Writing
If you tend to think about everything to do the next day while in bed, then try setting aside some time before bed to write and make plans for the next day. The goal is to prevent you from doing anything other than trying to sleep.
10. If You Can’t Sleep, Get Up
If you can’t sleep, don’t lie there and worry about it. Get up and do something you find relaxing until you feel sleepy again, then go back to sleep.
And if you wake up and can’t get back to sleep within 20 minutes or so, get out of bed. Go to another room and read or do other quiet activities until you feel sleepy.
Those are 10 ways to be able to sleep when insomnia. May be useful.
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