May 11 2021
Is the increasing workload of your new job leaving you feeling exhausted or extremely fatigued at the end of a stressful workday? Does monitoring and caring for your children during hectic school/college days leave you awaiting peaceful moments of self-care? Are you finding it difficult to meet daily targets and deadlines, consequently compromising on your sleep?
The moment you resonate with either of the above issues or associated ones, know that your sleep cycle is being disrupted and you’ve got to take essential measures to help treat the same. A lack of proper sleep in one single night cycle is detrimental to your overall physical, mental, and emotional well-being. Some of you might even be suffering from a medically diagnosed condition called Insomnia, which is a sheer lack of or absence of sleep when it’s most needed.
Such inadequate or poor quality of sleep eventually leads to workplace burnout or extreme nauseating feelings in your daily life, interrupting your daily lifestyle. Oftentimes, people suffering from temporary insomnia tend to unconsciously ignore associated symptoms like recurrent episodes of sleeplessness, difficulty falling asleep, waking up too early, experiencing disrupted sleep, difficulty maintaining an effective sleep cycle, or a wide combination of the above.
Alvizia Healthcare has put together a range of proven activities that help promote effective sleep for the appropriate amount of hours to assure you battle insomnia the right way! Following either or all of these can help you promote a healthy lifestyle and achieve bounds of greatness as you wake up refreshed and active each morning!
Try our Sleep-promoting Supplements
At Alvizia Healthcare, we provide seamless solutions to your Insomnia problems by supplying organic, nature-infused nutraceuticals for effective and prolonged sleep health.
Alensleep (Melatonin softgels that are non-habit forming and work as a natural sleeping aid).
Milk Thistle (an effective supplement to help undergo detox and avoid stressful buildup which will help promote your sleep cycle).
Regulate your Sleep cycle and abide by it
Ensuring you have a pre-recorded healthy age-appropriate sleep cycle and sticking to it will invoke good sleeping habits in your body, in a completely natural way. In the long run, this turns out to be habit-forming as your circadian cycle adapts to the hours you put into it. Waking up at the same time every day or at least on weekdays has scientifically proven to be useful in regulating your cycle. Even the act
of just going to bed at that set time helps a lot. It’s important to sleep at one long cycle instead of the same time but in broken bits and pieces, as that causes disruptions in your body’s natural sleep cycle.
Stay away from constant Naps
We know and acknowledge that napping comes as a part and parcel of life and is considered to be a quick relaxation technique before your nighttime sleep, it’s an obstacle in the path of healthy sleeping habits. While it affects your quality of sleep, napping in the afternoon can make it extremely difficult to fall asleep at night, so it’s no surprise you’re training your body to sleep less when it needs more. Along with this, sleeping in on weekends may also disrupt your weekly sleeping habits because your circadian cycle is unaware of days and weeks, it only registers an approximate time and sticks to it.
Indulge in Regular Exercising
Getting in some quality physical activity quite earlier on in the day can prove beneficial in replenishing your vitality and physical well-being while also thoroughly improving your sleep quality. However, it’s advisable to avoid strenuous or vigorous exercise routines right before falling asleep as your heart rate quickens and this disrupts the relaxed internal body environment you require for falling asleep. Apart from this, exercise helps boost mood, elevate your serotonin and dopamine, inculcate weight loss, and aid in energy supplementation. Make sure to eliminate all workout sessions at least 4 hours before you fall asleep at night.
Don’t use your bed Unnecessarily
You need to start learning that the bed was created by humans only for sleeping and indulging in intimate sessions with your loved ones, not for other daily chores or habits that are usually well-capable of being done in the living room or other areas of your home. Avoid doing your homework, chopping vegetables, watching television, doing your taxes, folding your clothes, etc. on your bed as this habituates your body with a renewed comfort level for the bed, thereby making it feel awake in your bed at night too. You need to train your mind and body to be associating your bed only with sleep and relaxation and not alternate chores.
Reduce your stimulant intake
Yes, we’re talking about stimulating substances like caffeine, nicotine, a high sugar rush, and the likes of it. Usually, scientists believe the effects of such invigorating substances can last up to 24 hours and this tremendously works negatively to your healthy sleep habits. Caffeine especially is known not only to cause difficulty falling asleep but also instigate a series of awakeness while you’re asleep, completely breaking your cycle. A cup of coffee early in the morning helps some get a Kickstarter for their day, but consuming large amounts of it during the daytime can lead to serious problems. Alcohol promotes drowsiness, incoherent bouts of activity, increased trouble concentrating, and it blocks REM sleep, which is of a restorative kind. Nicotine consumed by smokers also works similar to caffeine by keeping you awake at odd hours during the night and causing sleep disruptions.
Avoid taking your Stress and Worries to bed
This could lead to serious repercussions in the long run as you genuinely feel invested in your life’s problems even as you try your best to fall asleep while your mind is busy churning possibilities of doom. Taking your troubles to bed is never the right answer, instead, trying alternative ways to resolve fights or arguments or plan to solve serious issues in advance will help. You could resort to mindfulness meditation techniques, group therapy, social networking to destress, cognitive therapy, and similar stress reduction methods to alleviate your problems and regain that soulful sleep.
Invest in establishing a Good Sleeping Environment
Your sleep timing and quality are greatly influenced by the room or arena you tend to sleep in. Try having effective control over your bedroom’s temperature, noise levels, energies, decorative design, lighting, placement of furniture, etc. as all of them contribute to aiding your sleep pattern. If you tend to have disrupted sleep hours because of a sibling or a pet, try shifting your position. Opt for wearing noise-canceling earplugs to promote effective sleep so ambient noise can be drowned out. Dimmer lights paving the path to your bedroom and near your nightstands have an added effect in promoting sleep. Heavy blackout or dark shaded curtains will help avoid incoming light and create a restful atmosphere. Some people suffer from allergies due to their mattress and blanket types leading to sniffing, coughing, or sneezing right before bed, which once again disrupts your sleep schedule.
So, we hope you’ll follow such mindful practices to assure good and restful sleep because Sleep is considered to be the best mediation.
Tired minds fail to plan well. Sleep first, begin planning later!