Many people struggle to get quality or enough sleep. That is a problem that can affect their ability to do daily activities, well-being, and health. You should get at least eight hours of sleep each night. But several factors like pain, anxiety, and depression, among others, can limit you from sleeping for the recommended hours.
A lack of sleep problem that persists can affect your ability to function, performance at school or work, health, and quality of life. Note that getting quality sleep is not the same as getting quantity sleep. You may have a low-quality sleep for the recommended eight hours or even longer. In such a scenario, you’ll probably feel tired when you wake up, and accomplishing your daily routines can be challenging. Several factors can be the reason behind why you get low-quality sleep:
*Sleeping in a noisy environment
*Sleeping in an area that is too cold or too hot
*Having breathing difficulties like sleep apnea
*Sleeping in an uncomfortable bed
But despite what makes you struggle to sleep, ensure to look for a treatment remedy to address the problem. Fortunately, several treatment remedies can help manage your lack of sleep quickly to start enjoying quality sleep each night.
Remedies for Lack of Sleep
Lack of sleep can affect your physical and emotional health. It can negatively impact your mood, concentration, and memory, not to add it exposes you to heart disease, blood pressure, type 2 diabetes, obesity, and other disorders.
Your diet plan can help determine the quality of sleep you get each night. Mind what you drink or eat a few hours before bedtime. Your sleeping problem can result from eating big meals a few hours before bedtime. Some drinks like alcohol and caffeine can also make you encounter difficulties falling asleep or affect your sleep quality. Ensure to avoid sipping alcohol after dinner or drinking too much caffeine in the evening.
Some drinks to incorporate in your diet plan should be chamomile tea and warm milk. Before bedtime, taking these drinks can influence your brain to rest to help you get the best quality sleep you deserve each night.
Exercising is one of the home remedies for insomnia and other sleep disorders that can prevent you from getting a good quality night’s sleep. Whether lifting weight, jogging, cycling, or any other, exercises will make your body release more endorphins, a hormone that makes you feel energized and awake. According to Healthline, exercise enhances your mood, boosts overall health, aids in weight loss, gives you more energy, and promotes better sleep.
Though exercising can help you achieve the best quality sleep you’re craving, ensure never to perform any exercise a few minutes before bedtime.
3. Good Sleep Habits
Practicing good sleep habits and sleep hygiene is an excellent way to overcome your problem of lack of sleep at night. Develop a workable sleep schedule and stick to it. When you set a time to go to bed at night and wake up in the morning and adhere to it, your body will react accordingly during those hours.
4. Managing Stress
Stress is among the most common leading factors causing lack of sleep among people. If you find yourself thinking about something for long hours daily, especially at bedtime, that’s stress. Stress limits you from getting quality sleep. Several workouts, especially those that involve the brain, like meditation and yoga, can help you get rid of that stress making you fail to fall asleep every night.
If the stress that deprives you of sleep is from an underlying medical condition, look for an effective treatment plan online. For instance, if you’re in Raleigh and suffering from the temporomandibular joint disorder that deprives you of sleep, you can search online TMJ treatment in Raleigh NC and several options will appear to explore.
5. Melatonin Supplements
Your brain releases melatonin a few hours before you start feeling sleepiness. Exposing yourself to too much unnatural light can prevent the release of this hormone, making it difficult for you to fall asleep at night. Fortunately, if your daily routines expose you to unnatural light, you can use melatonin supplements to increase your body’s production of this hormone.
Seek Medical Help
If your lack of sleep problem worsens or persists for several weeks, seek medical help. Your doctor can assess the situation and customize a treatment plan to get rid of the condition.