Insomnia is a terrible sleeping disorder and only suffering people may feel how bad it is. Sleep doctors bethesda have therefore come up with some great tips for the patients to cope up with the situation in a much better way. Let’s gave a quick look at few of them.
- Follow a Proper Sleeping Routine
Well it is very difficult for insomnia patients but you would get it as the first and foremost advice in any insomnia clinic to make your situation better. Actually, it is the first step to cope up with this disorder where you need to hit your bed at fix time and leave your bed at fix time as well. Don’t go for longer sleep on weekends just because you had a tiring week with much workload and instead get up on the same time at which you get up in weekdays.
- Turn On Relax Mode
Though it is bit difficult but it is very important to overcome the effects of insomnia. So just try to forget all the worries and relax your mind as much as you can to have a better and peaceful sleep.
- Reduce Caffeine Intake and Eliminate Alcohol & Similar Stimulants Intake
Insomnia doctors call caffeine as a great culprit in making insomnia even worse as its affects stay there from twelve to twenty-four hours in your body. This means it will not only make it difficult for you to fall asleep while it will also cause multiple episodes of waking up from a deep sleep during night. The same goes for the alcohol and stimulants which have worst affects than caffeine as it leads to a great level of interfered sleeping schedule every night.
- Use a Comfortable Mattress and Pillow
Make sure the life of your mattress is not exceeded as per recommended by the manufacturing companies. Generally, you must change it after nine or ten years as it contributes a lot in sleeping disorders like insomnia. It is always advised to use a comfortable mattress and pillows which are not worn out and have longer life.
- Regular Workouts
It is always healthy to practice workouts on a regular basis as it is not only good for improving insomnia disorder and instead it over all makes your body healthy. When you enter any insomnia clinics, you would find it as one of the must-tips to follow for preventing yourself from worse situations. In fact, you would see the improved result even within a week of exercising with an uninterrupted quality sleep for the whole night.
- Hit Your Bed with an Empty Stomach
It is very important to not to eat or drink anything right before sleeping or in particular, two hours before sleeping as per the insomnia doctors. It is because it will activate your digestive system which will result in keeping you up for a longer time. Also consuming a lot of fluids will fill up your bladder resulting in multiple episodes of getting up to empty your bladder during night.
- Evaluate Your Room
Though it sounds strange but it is very important to see if the environment if your room is not the main culprit to make your insomnia worst. Yes, it is possible if your room has a lack of enough sunlight exposure or it does not have any windows in it. Ventilation is very important with natural sunlight during daytime and of course a noise-free environment during nighttime. Make sure to close all the windows, cover the curtains and turn off all the lights which make your room appealing to sleep. Also, if your partner has a snoring habit then you may use earplugs to have uninterrupted sleep.
- Avoid Napping During the Day Time
If you are suffering from severe insomnia disorder, then it is highly not recommended to take naps during the daytime as it will even make it worst for you to sleep during night. When you visit an sleep clinic damascus, the first question you would be encountered with will be the napping information that are you having it and for how long. So it is better to avoid napping during daytime or if you really feel the need for naps then reduce the time of naps as much as you can.
