![]() Taking a calmer approach to the problem will make you more likely to have a good night and not feel so bad if you don’t. Also, research shows that some people don’t actually have as much of a sleep problem as they believe. After a bad night, many people are so sure they will have a bad day that this makes the effects of lack of sleep worse. Often, worrying about insomnia doesn’t only make sleeping more difficult, it also carries through into the day. This is to encourage you to take a calmer view of insomnia and your perceptions of how it is affecting you. Cognitive restructuring and understanding sleep better These include relaxation techniques, meditation, massage and vaporising essential oils. having a relaxing evening routine Strategies for coping with stress and anxiety.taking exercise and fresh air during the day.waking up and going to bed at the same time each night.This involves developing habits which will help you sleep better, for example: Other than medication, most strategies to sleep better fall into one of the following categories: Sleep hygiene Getting back into normal sleeping habits usually takes time and a combination of strategies. How to sleep better – solutions to insomnia Disturbance to normal sleeping patterns, such as noise from neighbours can also cause insomnia, especially if the disturbances cause anger and frustration. This results in a downward spiral which is difficult to break. Once a bad sleeping pattern occurs, this makes stressful situations harder to cope with and also becomes a source of stress in itself. Waking in the night and not being able to go back to sleepĮpisodes of insomnia often start during a period of stress.Failing to fall asleep quickly after going to bed.Unfortunately, this is often not the case. We should be able to fall asleep within half an hour of going to bed, sleep well and wake up refreshed. ![]() However, as yet there is no conclusive evidence on this. There’s also been some suggestion that long term sleep deprivation may put us at higher risk for developing serious health problems such as heart disease and diabetes. Struggle with problem solving and reasoning.What is more clear is how inadequate sleep affects us. There’s a printable sleep tracker at the end, to help you monitor your progress.ĭespite extensive research, no clear answer has been found to this question. This post goes through some of the strategies that can help. Unfortunately, there’s often no easy solution to getting in to a better sleep pattern. However, a large number of people who don’t get 7 hours or more suffer from sleeping problems and would like to find a way to sleep better. Others maybe would prefer to sleep longer but don’t have time. For some people, it’s a personal choice to sleep fewer hours. According to a Gallup poll in the same year the average for Americans is 6.8 hours. The Great British Bedtime Report by the Sleep Council in 2013 showed that the average for UK adults is just over 6.5 hours and that only 30% get more than 7 hours per night. Experts agree that most adults need at least 7 hours sleep per night for optimal health and mental alertness.
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