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5 tips to manage your sleep problems effectively

Sleep deficiencies such as insomnia are a very common problem in a modern society filled with daily stress and compromises. Today you will learn 5 effective and backed up by science ways to control your sleep problems.

Regardless of what you may think, sleeping is essential for your overall health.

Sleep problems such as insomnia are closely linked with several health problems such as obesity, the increased chances of suffering a blood pressure or heart disease as well as emotional or mental conditions such as stress, anxiety, and depression.

5 tips to manage your sleep problems effectively

Like we said before, having a good night of rest is essential to improve your performance and overall health.

The specialist recommends between 7 to 9 hours of good sleep every night if you are a healthy and busy adult, in order to restore your vital and cognitive functions and take them to optimal conditions for the next round.

In general, these pieces of advice can help you to improve your sleep problems until they go away. These are the most recommended tips according to the US National Sleep Foundation:

1. Have a sleep schedule

Sticking to a tight sleep schedule – which means going to bed and waking up at the same time every day, even on weekends – can make marvels for your sleep problem.

In this way, you can help your body’s clock to regulate which may help you to go sleep and have a restful night.

2. Reduce caffeine, nicotine, and alcohol from your daily routine

The effects of alcohol, caffeine, and nicotine can last until 24 on your system, which may affect your sleep schedule significantly.

Caffeine is linked to trouble sleeping and the possibility of frequent awakenings as well as alcohol, which can create a sedative effect in the early hours of the night but trouble staying asleep throughout the night.

3. Practice exercise

Regular and vigorous exercise improves sleep quality and duration since it produces relaxation hormones.

Although, try to practice it at least three or four hours before going to be to avoid sleep problems due to excess of night activity.

4. Design your sleep environment

Make your bedroom inviting to relaxation and go to sleep. Assure your bedroom to be a nice, calm, dark, cool and quiet place to take all your daily stress to go away.

  • Keep the noise down with the help of a white noise machine or a couple of earplugs
  • Adequate ventilation to maintain your bedroom relatively cool -around 65° F or 18° C-
  • Buy or use a comfortable bed with pillows that provide more soothe and space to stretch and move freely.
  • Keep your bed as a sacred place to sleep by avoiding using the cell phone, tablet, laptop or tv inside the room so your brain can understand it’s a place to rest.

5. Use light to help you regulate your circadian rhythms

Avoid the use of bright light inside your bedroom around bedtimes and expose yourself to sunlight every day so your internal clock stays in check of the current time to sleep or work.