It is deep in the night, you’re lying in bed, and your eyes keep blinking but you can’t fall asleep. You are tired from the day’s activities, but you are unable to fall asleep. If this is your daily experience, and going on for some time, Thriving Mind Psychology can help you deal with the sleeping problems by offering sleep apnea treatment Ware County GA. Poor sleeping patterns mostly happen with disturbances in your mental health. Below are some tips on how you can effectively manage the condition.
Talk to your doctor to rule out underlying severe medical conditions like obstructive sleep apnea. Your doctor will examine you to find out whether you have health problems that are contributing to your sleeping problems. Have sessions with your therapist to help you manage your stress and depression. With most of the sleeping disorders being a result of depression, you need to have sessions with your therapist, which will treat your insomnia.
Avoid alcoholic drinks, especially before going to bed. Have regular exercise such as cycling, swimming, and even walking, which will help relieve the build-up of tension and will relax your muscles. Reduce your caffeine intake, especially before bedtime. Caffeine can be in tea, coffee, and even energy drinks. You will interrupt your sleeping pattern and will be awake for a while longer. Do not overindulge on food before sleeping, especially carbohydrates. You will tend to overwork your digestive system in the night, and you will have lots of energy that is not being fully utilized. Limit having nap times during the day, especially when you are not tired.
Incorporate meditation and relaxation techniques such as yoga to your schedule. These methods help you calm your mind and will help you sleep faster after getting to bed. Have a journal where you can write down your fears and thoughts. Doing so will help you not to overthink them.
Discover Your Alternatives
Get out of bed if sleep is not forthcoming. You can do a light activity like having a quick read and go to bed when you feel sleepy. However, avoid using electronic devices such as your phone while in bed. Have outdoor activities during the day. While this may seem like a normal thing, spending time under the sun helps regulate your rhythm, and it will be easier for you to fall asleep during the night.
Cushion Your Sleeping Environment
Create a peaceful sleeping environment. Your bedroom should have controlled lighting, temperature, and noise, which will not interrupt your sleep. Have regular sleeping hours, which will program your mind when to wake up and when to sleep. Ensure your bed is comfortable and with clean bedding. Your mattress should not be too hard or too soft.
Seek alternatives in dealing with your stress. You can try cognitive therapy, which will help you relax and fall asleep. Whether you are suffering from sleep apnea, insomnia, restless leg syndrome, or even narcolepsy, it is possible to maintain a healthy sleeping pattern with the remedies given above.