Studies have shown that up to 30 % of adults suffer from insomnia regularly, and almost everyone have experienced this sleep disorder at least once. Records of insomnia dates back to ancient Greece. Getting enough sleep, is one of the most important things, that will help us perform and feel good. Poor sleep habits for longer periods of time can leave you feeling more anxious, decrease your productivity, and may harm your health.
A sleepless night in Oslo.
Here is some solid tips you can try, if you have troubles falling asleep, or if you just want to improve your sleep.
Exercise is the morning
Working out will definitely improve your overall sleep. Studies have shown that running at least three times a week have cognitive benefits. Try working out as early as you can, or do it at least four hours before you go to bed. That way you will allow your body to wind down sufficiently before you fall asleep.
Meditate
If your mind is racing when you're trying to fall asleep, try meditation. This practice has been around for thousands of years, but have gained substantial popularity in recent years. There's a lot of meditation apps you can try. I would recommend one called CALM. This one will easy your mind, and slow down your breathing. I meditate with this app an hour before bedtime, and then I read.
Avoid screens in the evening
The hormone that controls your circadian rhythm (sleep/wake cycle) is called melatonin. Smartphones, tablets and televisions emit blue light, which restrain the production of melatonin. If you suffer insomnia, avoiding screens in the evening should be one of your highest priorities. If you can, dim the lights two hours before bed.
Limit your caffeine intake
Caffeine is a stimulant that effects our central nervous system. It's no secret that it gives us a kick in the morning. If you have troubles falling asleep, limiting your caffeine intake to one or two cups in the morning, could be a good tactic. Avoid it after five pm.
Don't snack in the evening
This too will mess with your circadian rhythm. It will also make you gain weight. Eat your last meal at least three ours before bedtime.
Try therapy
CBT stands for Cognitive behavioral therapy, and is a common technique used when treating insomnia. With the help of a therapist the patient develops mental strategies to tackle a problem like insomnia.
Wake up the same time every day
This is one of the most helpful tips which has been tremendously beneficial for me. Regular sleep patterns, especially a fixed wake time, reinforce your circadian rhythm. Seriously, try this for a month, it WILL make you fall asleep.
