Insomnia is more common than your think, about 30-40% of adults in the US suffer from insomnia at the same time. Insomnia is termed as the inability to fall or stay asleep through the night. Our smartphones, internet and laptops are the main culprit in the disruptive sleeping habits. The problem may not seem serious however, if left untreated it can cause serious complications and make you dependent on medicines.
In Psychology, insomnia is considered a medical disorder and is treated with CognitiveBehavioral Therapy (CBT). However, most people do not undergo therapy due to the lack of time. That’s why online therapy has been so popular lately. Now, people can get treatment from home. All the best online therapy sites provide CBT for insomnia that people have found to be effective. In addition to CBT, here are some conventional tips to help you sleep better through the night.
Try Guided meditation
Guided meditation can help you sleep better if you do them regularly. There are a number of videos on the internet that you can use to fall asleep instantly. You can also try other relaxation techniques like Yoga and stretches to relax your body.
Get a Massage
You often fail to fall asleep because there is too much tension in your muscles. Massage can help relax your muscles and help you fall asleep. Try to get regular professional massages to improve your sleep patterns.
Cut Back on Caffeine and Alcohol
It might be tempting to grab a big cup of coffee after a restless sleep at night but caffeine and alcohol are the main reason we can’t fall asleep in the first place. You don’t have to quit them altogether, just try limiting your caffeine intake.
Keep your Room dark and Cool
It has been proved that low temperature helps you to fall asleep better and faster. Adjust the thermostat at a cool temperature that is suitable for you and turn off all the lights in your room, especially smartphones and laptops. The blue light emitting from these devices disrupts the sleep.
Have a Hot Bath or Shower right before Bed
Taking a hot bath will raise your body temperature and stepping into a pre-cooled room will decrease your body temperature. This will decrease metabolic activities and trigger sleepy feelings in your body. You can also drink warm honey milk before bed to for a restful sleep.