10 tips to beat your sleeping disorder

There is no formal criterion for diagnosing the sleeping disorder, for what may be sufficient sleep for one person may be inadequate for another. Sleeping disorders will include waking up too early, difficulty in maintaining sleep, inability to fall asleep, unrestful sleep, or even a combination of the above.

The following are some suggestions to help cope with sleeping disorders.

1. CREATE A PEACEFUL ENVIRONMENT

Try to keep your room at optimum condition for you to sleep appropriately. Let the room temperatures remain at 65 degrees Fahrenheit for relaxation. The lights should also be dim because bright lights keep you awake at night. Make your room an inviting space to rest.

2. KEEPING REGULAR SLEEPING HOURS

It would be best if you chose an appropriate time to go to bed and wake up and stick to it every day. This will program your body to adapt and keep up with those sleeping habits psychologically.

3. EXERCISE ON A REGULAR

Doing light exercise in the evening will help ease up on the tensions built up during the day. You should avoid doing these exercise three hours before sleep as this will elevate your body temperature and cause sleep deprivation.

4. AVOID CAFFEINE IN THE AFTERNOON.

Caffeine is a stimulant drug. Taking caffeine products such as tea, coffee, or energy drinks will interfere with your sleeping process. The effects of caffeine may last up to 24 hours, so you must avoid caffeine and instead have a glass of milk if you must.

5. KEEP OFF ELECTRONICS

Electronics such as Ipads, TVs, phones, and computers in your roomserve as distractions toyour sleeping process and act as secret stressors reminding you of everything else you should be doing. Avoid using them before going to sleep.

6. AVOID DAYTIME NAPS

As sweet as naps are during the day, they do alter your sleeping routine during the night. Naps may act as a new program for the body. The body may take this as a new sleeping system, and this will, in turn, disrupt your regular nighttime sleeping routine.

7. AVOID DRINKING ALCOHOL

Alcohol will make you wake up more often in the middle of the night because it blocks deep restorative rapid eye movement, relax muscles, including your throat, increasing the risk of sleep snoring. Alcohol will dehydrate your body and distraught your sleep.

8. RELAX BEFORE SLEEP

Establish a night time relaxing routine to help you wind down. Avoid watching thrilling or scary movies that will get you excited. Avoid emotionally affecting conversations. Instead, choose to take a soothing bath or listening to relaxing music or meditating for as little as 10 minutes.

9. EAT LIGHT AT NIGHT

Certain foods may interfere with your ability to fall asleep. Foods that are heavy, spicy, carbonated drinks, and citrus may cause indigestion and may trigger heartburn at night that will leave you awake and uncomfortable. It would be best if you chose to eat light food that doesn't invoke digestive issues.

10. SEE A THERAPIST

Sleeping disorders may get to your head, and the more you battle it, the more you worry, and the more it feeds to your sleeping disorder. Therapist Montreal says that cognitive-behavioral therapy has proven to bring a great result.

With these steps, you are bound to see improvement over time, and you will be back to sleeping properly. If your sleeping disorder persists, then the most appropriate thing to do might be seeing a medical practitioner for assistance.