Ways to Fight Insomnia
Studies have shown that Singapore is among the most sleep-deprived nations in the world. There are people who deliberately choose to stay awake for work or leisure, while there are also those who suffer from insomnia. Not having enough sleep can affect many aspects of our life, so here are some ways to slowly get rid of insomnia.
1. Exercise, but not before going directly to bed
Exercising not only benefits our physical fitness and promotes a healthy lifestyle, but it can also improve sleep quality. But, exercising at the right time is also important. If you mean to take a jog or cycle around some parks in Singapore, it should be better to do it in the morning or afternoon. If you exercise at night, your body will stay active and alert, hence making it harder for you to sleep.
2. Sleep and wake up at the same time each day
This is pretty simple. When you sleep and wake up at the same time each day, your body adapts to that schedule, making it easier for you to sleep at those times consistently each and every day. This has a lot to do with how our natural body clock functions. You should also not forget to do this on the weekends as well.
3. Have a good sleeping environment
Our circadian rhythm, the natural body clock, is heavily affected by our exposure to light. When you expose yourself to enough sunlight early in the day, your body will be able to adjust naturally and know when it’s time for rest. That’s why when you go to bed, try to keep the lights as low as possible, turning them off could be better as well. Additionally, our body temperature drops at night, so you should sleep in a cool place. When it’s too hot, the body will have to adjust and you won’t be able to sleep so soundly.
4. Avoid looking at screens on your bed
Don’t use your smartphone, laptop, or watch TV when you’re already lying in bed. For one, the blue light emitted from these screens disrupt the production of melatonin in the body and tricks the brain into thinking that it’s not ready for sleep. Gadgets also typically stimulate our alertness because we are using them for entertainment, hence keeping the brain active all throughout.
5. Don’t drink coffee and alcohol
Drinking coffee at night does not only keep you awake, it also pushes your natural body clock so that you’d also want to go to sleep later. The most obvious effect of caffeine is that it can make it harder for you to sleep as it is a stimulant. In the case of alcohol though, despite it being considered a depressant, can still affect sleep. Yes, you get to sleep faster but you won’t be able to sleep deeply. This is actually why we feel groggy after a night of drinking.