Insomnia is a sleep disorder in which you have trouble falling and staying asleep. The condition can be short-term or can last a long time. It may also come and go. Acute insomnia lasts from 1 night to a few weeks. Insomnia is chronic when it happens at least 3 nights a week for 3 months or more.
However, it usually gets better by changing your sleeping habits.
Here are a few ways that can help you improve your sleep quality.
Don't drink beverages that contain caffeine late in the day
We all know that Caffeine has numerous benefits and is consumed by 90% of the U.S. population. A single dose can enhance focus, energy, and sports performance.
Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you're sensitive to caffeine or have trouble sleeping.
Decrease irregular or long daytime naps
Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.
If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.
Reduce anxiety
Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.
In this case, stress management might help. Start with the basics, such as getting organized, setting priorities, and delegating tasks. Meditation also can ease anxiety.
It may be a hard time for you since we have to suffer a lot due to the impact of the Coronavirus pandemic but tomorrow maybe a new start!
Limit drinking alcohol
Having a couple of drinks at night can negatively affect your sleep and hormones. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns.
It also alters nighttime melatonin production, which plays a key role in your body's circadian rhythm.
Optimize your bedroom environment
Many people believe that the bedroom environment and its setup are key factors in getting a good night's sleep. These factors include temperature, noise, external lights, and furniture arrangement.
In one study on women's bedroom environment, around 50% of participants noticed improved sleep quality when noise and light diminished.
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