Do you have difficulties falling asleep?
Do you find yourself tossing and turning on your bed at night trying to fall asleep, even though you are both mentally and physically exhausted?
Do you have problems staying asleep, always waking up in the middle of the night?
Lifestyle, stress, or even medications can be the causes of your sleepless nights.
Although insomnia isn't a disease, you shouldn’t underestimate its impact.
Chronic insomnia can make you feel irritated, drowsy, have concentration problems and also weaken your immune system.
Our sleeping phase occupies 1/3 of the human circadian rhythm. We sleep to let our body rest and recover from the damages during the day. This is why sleep quality is very important to teenagers in puberty.
Circadian rhythms are the physical, mental and behavioural changes following a daily cycle, usually associated with time.
This is when our body feels "right" on when to be active and when to take a rest.
I myself have been having some sleeping problems of late. So together with Romeo, I've compiled a few important steps that we can all take to tackle insomnia!
1. Avoid caffeine.
Caffeine affects our sleep the most in our everyday diet. It is a stimulant to our brain.
Avoid consuming drinks that contain caffeine like tea and coffee when it’s close to sleeping time (within 5 hours before sleep).
2. Do Yoga exercises
Try 15 mins of simple yoga moves that stretch your arms and shoulder. This helps in relaxing and reducing stress.
However, remember not to exercise before bedtime as it might stimulate your body and cause difficulty falling asleep.
3. Don’t force yourself to sleep
Don’t stress yourself up if you are still lying in bed awake for more than half an hour. Don’t toss and turn in bed either.
Get up, read some books or listen to some music until you feel sleepy.
4. No screen time
Many of us like to use electronic gadgets before bedtime.
We scroll through Facebook, Instagram (sometimes over and over again), or read on our smart phones and tablets.
However, did you know that the blue light from these electronic screens will stop your body from releasing the sleep-inducing hormone, melatonin?
I didn't know about this, too! Looks like it's digital detox for me every night now!
5. Don't depend too much on sleeping pills
Stress causes insomnia, insomnia causes stress. It’s a vicious circle.
Taking medication to induce sleep is only a temporary solution.
Long-term medication might lead to dependence of medication. You either can’t sleep without any pills or your body will be immune to it and you end up needing more pills.
Sleeping pills can also cause other side effects like weight gain and concentration problems.
6. Get rid of negative emotions
You can try to meditate to forget all the affairs during the day.
Imagine yourself in a place where you can relax the most. Anything that can relax your mind. Only by relaxing your body and mind can you truly have a good sleep.
For me it would be in a garden, lying on the soft grass or walking on a beach with soft, white sands. What about you? Share your thoughts with me in the comments below!