Statistics indicate that almost 70 million Americans have a sleep disorder, with insomnia being the most common. 30% of adults experience short-term insomnia, while 10% have long-lasting insomnia. Several factors contribute to or cause insomnia, including genetics, medical conditions, hard or stressful life circumstances, mental health issues, and more. Failure to get sufficient sleep risks physical health while draining mental capabilities.
Sleep deprivation may have long-term effects like a weak immune system, memory issues, diabetes risk, mood changes, and high blood pressure. It also increases the risk of heart disease and low sex drive and leads to weight gain. Getting adequate sleep can help prevent these issues. Here are five ways to beat insomnia.
1. Use the Snozzberry
The Snozzberry is a nearly wholly indica strain with exceptionally relaxing effects. It was due to a cross between Snow Dog and Purple Urkle. Users feel relaxed enough to fall asleep once the strain has completely taken effect. Its sleep-inducing attributes make it a nighttime indica you can take for late-night relaxation or before bed to help you sleep. The Snozzberry strain is an excellent solution for pain and stress-related insomnia. A comprehensive Snozzberry guide can help you learn how to use this strain for maximum sleep benefits.
2. Avoid or limit naps
While napping lowers fatigue, boosts mood, increases alertness, improves performance, and helps one relax, it isn’t for everybody, especially those who experience bad sleep quality at night or have insomnia. Regular or long naps can worsen insomnia by interfering with nighttime sleep. If you must, use the right strategies to keep them from disrupting nighttime sleep. Consider keeping your naps short, particularly when restoring focus and energy. Ensure the napping environment is restful, and don’t nap late in the day.
3. Engage in physical activity.
Regular exercise is an effective way to relieve insomnia. Depression and anxiety go hand in hand with insomnia. Stress, worry, and anxious thoughts can impact your capacity to fall asleep. You can alleviate these symptoms via endorphin release through physical activity, positively impacting sleep quality. moderate aerobic exercises are an effective way to beat insomnia by increasing the time spent in a deep sleep.
This deep sleep helps the body restore and replenish itself, healing your tissues and muscles to prepare your body for more physical activity. Your doctor can help you create a suitable workout regime to improve your sleep and health.
4. Cognitive behavioral therapy
Cognitive behavioral therapy (CBT) successfully treats long-term sleep issues like insomnia. It helps you determine the behavior and thoughts that worsen or cause your sleep problems. It teaches you how to change these behaviors and imaginations and replace them with habits that promote quality sleep. CBT helps you build healthy sleeping habits. Based on your needs, your therapist can advise you to change your sleeping routine, enhance your sleep environment, and set sleep limits. They can also suggest learning relaxation strategies or changing specific lifestyle habits.
5. Don’t eat right before bedtime
Eating right before your bedtime causes you to have problems falling asleep and also affects sleep quality. This is because the body will be digesting food at that time, making it difficult to get into a restful state. Consider eating at least two to three hours before going to bed.
In addition to mindful eating habits, maintaining proper hydration plays a crucial role in ensuring a good night’s sleep. Dehydration can disrupt sleep patterns and leave you feeling fatigued. Exploring methods like intravenous (IV) hydration, for example, IV drips in Los Angeles, can be an effective way to prevent dehydration and contribute to better sleep. These targeted interventions provide essential fluids and nutrients, supporting overall well-being and promoting a restorative night’s rest.”
Good, quality sleep positively impacts overall health and wellness. Implement these tips to beat insomnia.