Sleeping well is directly related to the emotional, mental, and physical well-being of the human body. The quality of your daily life improves substantially, and you are more alert and awake during daytime hours. If you don’t practice restful sleep, you might suffer from drowsiness, emotional imbalance, and medical conditions like acidity, ulcers, and insomnia. Insomnia is a medical condition that affects the sleep and wakefulness cycles where people have difficulty falling asleep, staying asleep, or waking from sleep. Sleeplessness can change psychological, medical, and behavioral conditions in people.
If you ignore the sleep your body requires daily, you might experience decreases in energy, productivity, efficiency, weight, and even emotions. Despite this, many people find it difficult to get restful sleep. People tend to toss and turn at night, struggle to shut their eyes and stare at their ceilings for hours. There is a way to combat this restlessness. A few significant changes to your daily routine and habits can improve your sleep and wakefulness cycles.
Let us look at how you can improve your habits to get healthy sleep daily.
Avoid caffeine, nicotine, and alcohol: Caffeine found in drinks like coffee and tea is a stimulant that helps in keeping you awake. Drinking these beverages before your sleep time can adversely affect your sleep cycle and cause you to stay awake for longer. While alcohol may cause sleep, it also disrupts restful sleep after a few hours since it also acts as a stimulant. Smokers should also avoid tobacco before bedtime.
Have a relaxing bedtime routine: If you establish a soothing and relaxing bedtime routine, your body automatically starts feeling sleepy. Easing the transition between wake times to sleep times will help in reducing the stress hormone cortisol that increases alertness. Some ways to establish a relaxing bedtime routine would be to take a hot shower, watch TV, read a book, and practice slow and steady breathing. Write down all your thoughts and worries in a notepad before bedtime. You can revisit it the next day. Once done, put everything aside and concentrate on resting your body and your problems.
Work out regularly: People who work out or do physical exercise frequently tend to get fitful sleep faster. Physical activity helps the body get tired by the end of the day. When the mind and body are tired, your body craves sleep and rest. Regular exercise reduces the chances and symptoms of insomnia and sleep apnea and helps in increasing time spent in restorative and deep sleep. Exercise helps in stimulating cortisol during daytime to elevate body temperature and speed up the metabolism.
Insomnia medication: Zopiclone is an orally administered medicine that helps treat insomnia. Zopiclone helps to fall asleep quicker and stops you from waking in the night. Zopiclone also helps to regulate sleep and wakefulness cycles and prevents daytime sleepiness and drowsiness. It works by sending messages to the brain that help you fall asleep faster and increases the length of time spent while sleeping. People who suffer from irregular sleep, short-term insomnia, nocturnal awakening, and early awakening should consider the use of Zopiclone. It should be consumed according to the package information or according to the doctors’ prescription.
Zopiclone must be swallowed whole with a few sips of water and should be ingested an hour before bedtime for it to become effective. Adults are usually prescribed a 7.5mg Zopiclone tablet before sleep once a day. You should not continue Zopiclone for more than four weeks since the body could develop resistance to the drug. If insomnia persists even after four weeks, you should get proper medical consulting since the problem for insomnia might be different.
Food and drink habits: Avoid going to bed while still hungry. Eat well and always sleep on a full stomach. Do not skip meals and avoid eating foods that are too salty, high in fat content, and are not easy to digest. Avoid having heavy meals just before bedtime and allow for an hour or two to pass before you get to bed. Foods that are oily and spicy should also be avoided since these can cause imbalances in the stomach and stomach lining. Eat foods that are fibrous and nutritious fruits and green leafy vegetables. Avoid eating heavy proteins just before you sleep to help the digestion process.
Almost everyone faces some challenges while sleeping. Most of these issues can be taken care of with these sleep hacks. However, if your insomnia condition persists for longer time, contact a doctor. There might be other underlying causes that are causing insomnia and daytime sleepiness.