If you struggle to have seven hours of proper sleep, here's what you should do!
>> Maintain a consistent sleep routine. Do not, I repeat do not, shift your sleep pattern again and again. Try to go to bed at the same time every night and get up at the same time each morning. Also, try to avoid napping. See, napping reduces the amount of sleep that we require the following night, which might lead to difficulty getting to sleep and fragmented sleep. So, you sleep when you need to sleep and not when you're thinking of dozing off for some time.
>> Next, if you find yourself lying awake in bed, worrying or with your mind racing, get out of bed and sit in the dark. Stay there until you feel like you wanna sleep.
>> Improve your sleep environment and sleep hygiene. Your sleep environment should be dark, quiet, and cool. The light emitted from digital devices should be out of sight. Cooler room temperatures are considered better to promote sleep than warmer temperatures. And sleep hygiene involves improving your daytime habits to include exercising regularly, and avoiding nicotine, tobacco and alcohol before bed. Smoking cigarettes and drinking alcohol before going to bed may cause fragmented sleep.
>> Limit caffeinated drinks. As much as you might like having it in your routine or maybe you're dependent on it for keeping you active, try not to consume caffeinated beverages after noon. The stimulating effects of caffeine can last for many hours after intake and create problems initiating sleep and I've experienced it... *hides*
>> Worrying about not being able to sleep generates anxiety that keeps you awake, letting go of this worry and making no effort to sleep may help you to unwind and fall asleep. So, try and let go.
>> Identify your negative thoughts, that is, you may keep telling yourself that you aren't able to fall asleep or you'll end up waking up all the time. The more you tell yourself that, the more anxious you'll get. So, what you gonna do is, replace those negative thoughts with positive ones. Once you've identified the negative thoughts, replace them with new thoughts that are more positive and calming and you gotta say that to yourself while you're preparing for sleep.
Examplessss!
Negative thought: Why can't I fall asleep normally like everyone?
Positive thought: Many people struggle with sleep at some point. I'm not alone.
Negative thought: It's the same every single night, another night of misery.
Positive thought: I do sleep well some nights. Let's hope for the best.
Negative thought: I'm never going to be able to sleep well. It's out of my control.
Positive thought: Sleep problems can be cured. If I stop worrying so much and focus on positive solutions, I can beat it.
Negative thought: I'm gonna struggle to get to sleep tonight. I know it.
Positive thought: I don't know what will happen tonight. But maybe I'll get to sleep quickly if I'll think positive.
So, these are some examples you can apply. See, you can't control your sleeping patterns but you can and you will control your thoughts. Don't let the negativity get you. I trust and believe in you!
>> Relaxation training. When practised regularly, relaxation techniques such as mindfulness meditation, progressive muscle relaxation, and breathing exercises can help you relax at night, relieving tension and anxiety and preparing you for sleep.
If you still don't feel any good, contact a healthcare provider and discuss whether you have a sleep-related medical problem such as insomnia, obstructive sleep apnea, or restless legs syndrome because sometimes, the problem could be severe and you don't wanna risk it.
That's all.
See you in the next chapter.
Take care, boi! boi!
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Chocolates and Coffee
Nezařaditelné"Be you. Do you. For you." Random but meaningful stuff. Healing discussions and tips, recommendations, lifestyle tips, analysing and exploring things and topics, in short, whatever I feel I could talk about. This is my way to unleash stress. Maybe...
