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If you want to sleep more easily, you should seriously reduce how much time you’re in bed awake. If after 20 minutes of being in bed and you’re still awake, you should simply stop attempting to fall asleep. Instead, do a calming activity such as reading and wait until you feel sleepy again and then go back to bed. This will help your brain to associate your bed with sleeping as opposed to being awake while on your phone, looking at television, stressing about work and more. Make sure your bed is supportive, read these Mattress Firm reviews.
Develop a sleep schedule and honor it. You should also wake up at the same time every single day, even when you sleep later on some nights. This will help your body to become regulated and ensure you have a steady sleep wake cycle. This is known as your circadian rhythm or biological clock.
Have good sleep habits. This means that you exercise regularly in the morning or mid-day hours and not the night as well as have a relaxation routine before bed. Also, avoid consuming too much alcohol and caffeine and reduce or limit the length of your daily naps to a maximum of 30 minutes.
Undergo cognitive therapy. There are 5 main processes which affect insomnia. This includes poor sleep beliefs, bad safety behaviors, excessive worry, excessive monitoring and attention. You can use cognitive therapy to get rid of or at least reduce these issues. You should also undergo ongoing therapy to ensure you don’t relapse.
Lastly, be sure to learn how to properly relax and meditate. This is something that may seem easy, but isn’t necessarily so. You should definitely get suitable meditation and relaxation training from a professional or sleep psychologist. This will definitely help you over your entire lifetime and you can always use them to consciously relax anytime you want.
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