Insomnia is a very common disorder mostly seen among adults. Insomnia not only takes up most of your energy but could also affect your work performance, health, and quality of life. It is relatable to almost all adults that after a long day after work, all we could think of is the feeling of laying down on our beds, snuggled up on our favorite blankets, and falling asleep. It’s unfortunate to say that most adults don’t get much sleep. If you are an insomniac, here are some tips to help you get back on your healthy sleep schedule.
1. Set a sleep schedule and stick to it
Having a sleep schedule could help you develop a healthy routine. Creating new habits could help your body adjust to what you want it to do. Always keep your bedtime and wake time consistent from day to day, and yes this includes weekends. Inhabiting a new routine should always be consistent.
2. Too much caffeine is a big no!
Caffeine is the soul of adults, and that is true. Coffee is a big part of our day and it helps us get through the day without dozing off. But, did you know too much caffeine could also be the cause of your insomnia attacks? Caffeine disrupts the circadian rhythm and prevents you from sleeping even on times when you need to. So, better keep your caffeine intake on a much more appropriate level, and importantly, avoid drinking coffee past afternoon!
3. Rest your mind from work 2 hours before sleep
After work, your body may be exhausted but it is undeniable that your mind is still hyperactive. Even when you’re already laying on your bed your mind could still be thinking about work. It is important that after a long day at work, you take time to separate your thoughts about work and let your mind rest. Everyone needs to unwind every once in a while, right?
4. Check your medications
Your medications could also be a factor in why you are not getting enough sleep. There is distinctive significance in medication, some could be the cause why you cannot sleep and some could be the reason for you constantly dozing off. But if you’re curious what medications could cause insomnia, here is a selective list of medications.
a. Heart medications – This type of medication is specifically made to treat heart problems, high blood pressure, and prostate problems. These medications cause your body to produce lower levels of melatonin.
b. Antidepressants – This type of medication is specifically designed to change the way your brain cells communicate. Antidepressants have a lot of side effects and this includes insomnia. Of course, it still depends on the specific purpose of the pill.
c. Steroids – Mostly used for bodybuilding purposes or to strengthen your body muscles. But steroids are also used to treat allergies. Specifically called corticosteroids, these medications are a type of anti-inflammatory medicine that can be used to treat a range of conditions including allergies, asthma, eczema, and more.
If you are taking any of the medications listed above, it will be best to take them hours before bedtime. To help you with your insomnia, try taking melatonin supplements (sleeping pills). One recommended melatonin supplement is CBD & THC gummies, their new sleep supplement berry flavored has an extraordinary flavor and immediate effectiveness. Aside from the endless benefits brought by this product, this also helps you get a good night’s sleep!
Overall, the tips listed above are just some of the many ways to recreate your existing habits in order to have a better good night’s sleep. It is undeniable that almost every adult goes through this struggle. In order to get the rest you deserve, the first step to medication is creating a better routine for yourself.