If You Have Trouble Sleeping at Night, Try out These Simple Steps

If You Have Trouble Sleeping at Night, Try out These Simple Steps

If you find it difficult to sleep at night, it might be a symptom that you might be suffering from a medical condition known as insomnia, however, it is not all cases of sleeplessness that are signs of insomnia, some cases might be due to stress or other factors. According to statistics, 35 percent of the world's population is suffering from this medical condition. Lack of sleep has also been associated with other serious medical conditions such as heart diseases, high blood pressure, diabetes, and depression.

After a series of researches, some simple solutions that can assist you in having the ability to sleep easily at night have been deduced. Below are so

Practice Breathing Exercises

Constantly practicing a breathing exercise have been proven to have the ability to make you fall asleep faster by reducing anxiety and stress as well as relaxing the entire nervous system. It is not a hidden fact that this is one of the simplest ways of activating the human body calming effects by naturally slowing down your breath as well as creating a sense of calmness.

One of the recommended ways you can carry out a breathing exercise is by resting flat on your back on a firm surface such as a mat or on the floor, after doing this, you need to continuously breath in deeply until your stomach rises after which you should breath out until your stomach relaxes. Another important thing to note down is that whenever you're carrying out this exercise, you should try as much as possible not to allow your chest to move and your breathing should be as relaxed as possible.

Create a Calm and Peaceful Environment In Your Room

If you are finding it difficult to sleep at night and you intend to get rid of it, creating a calm and peaceful atmosphere in your room should be one of the vital steps you must take. By doing this, you can promote deeper relaxation as well as prepare you for a good night's rest. Paper waste and other forms of litter can have a negative effect on the atmospheric condition of the room and this is why it is important to always keep the room tidy at all times.

Another way of achieving a peaceful environment is by having a convenient mattress as well as a type of eyes that is gentler on the eyes, you should also try as much as possible to avoid spending too much time on screens, such as mobile phones and TV's because this can suppress the release of a hormone that causes drowsiness.

You might want to get into your comfy pajamas, drink a small cup of tea, and read one chapter in a book before turning off the lights. If you do the same routine every night, you will train your body to fall asleep on a regular, easy schedule. The same thing should be done if you wake up in the middle of the night. Breathe slowly and steadily, keep your mind clear, and don't turn on bright lights. If you are having trouble sleeping, you must stay as relaxed as possible until you can drift off to sleep.

You should also consider altering your daytime habits to get a good night's sleep. 

For example, regular exercise tires out your body in the right way and allows you to get the sleep that you need. You should also regulate your caffeine intake. You might not know it, but caffeine can affect you for almost twelve hours after you ingest it. That means a morning cup of coffee is okay, but if you are having trouble sleeping you should stop any caffeine after lunchtime. Alter your eating and drinking habits if you are waking up during the nights and having trouble sleeping again. If you are eating rich foods too soon before bedtime you can make your stomach upset or create acid reflux that can keep you awake. Similarly, if you are drinking too much before bed, even if it is tea or water, you can trigger lots of nocturnal bathroom trips that will keep you waking up during the nights and create trouble for sleeping again.

Consider having a small, calcium-rich bedtime snack. Calcium contains tryptophan, a chemical that helps you to sleep. You can even make yourself a small snack of yogurt, warm milk, or cheese if you are waking up during the nights and having trouble sleeping again. Just don't eat too much or you will train your body to wake up hungry during the middle of the night. As you can see, there are many small and simple fixes that you can implement if you are having trouble sleeping and waking up during the nights and having trouble sleeping again.

Establish a Bedtime Schedule

In order to overcome sleeplessness, establishing a personal sleep schedule every night can go a long way in preparing your body and mind for a soothing sleep. To achieve this, you must try as much as possible to go to bed at the same time every night so that your body could create a sleeping and waking cycle.

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