How to Eliminate Insomnia and Maintain better sleeping habits

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Sleep is one of the essential parts of mental health.  It is compulsory that you develop an excellent sleeping habit to be in a good mental state.  You might think that sleeping less than 7-8 hours a day would not affect your body functions. However, this will make your health deteriorate. The good news is that you can change this by improving your sleeping habits.  Below are some steps to eliminate insomnia and achieve better sleeping habits.

1. Keep your rooms Ventilated- There are many factors to be considered before you sleep. This includes the amount of Carbon dioxide (CO2).  A study shows that when the concentration of CO2 is high, it affects the body and causes thinking, coordination, and sleep deprivation. You must ensure that your room has enough air to have a comfortable sleep.

2. Turn off gadgets that generate blue light- Our body receives signals from our phones, laptops, iPads, or devices that have blue light in them.  This blue light reduces sleepiness.  Once the eye detects the source of light, sleep is affected.  Staying away from your phone, or TV screen before bedtime is an effective way to get better sleep.

3. Include sports in your preparation for bedtime – Exercising an hour or two before bedtime is a great way to fall asleep. A study shows that 8 weeks of aerobic exercise can significantly increase sleep quality in middle-aged women. Other studies have shown that there is a tremendous improvement in sleep quality in men and women after physical activities.

4. Declutter your mind- Sitting back and clearing up your mind with careful meditation or soothing music right before you sleep increases sleep quality. Journaling might also be a creative way to get your feelings out.  Rather than going over the same negative thoughts repeatedly, you can use these methods to make get rid of those thoughts.

5. Pay attention to your beddings – Ensure that your foam is comfortable for sleep. Using bed sheets for a long time without washing them might not produce a pleasant sleep. If you need to change your bed sheets and pillowcases, before bedtime, don’t hesitate to do it. 

6. Avoid eating heavy meals before bedtime – Your body needs enough space for digestion before sleep. This improves your sleep quality. Alternatively, you could eat healthy foods such as a banana, an apple, or energy bars. However, this must be done a few hours before bedtime.  Ideally, 4 hours before bedtime is the best time eat for easy digestion.

7. Practice a routine – What are your favourite things to do before sleep?  A long bath? Brushing your teeth, or reading one of your favourite books? Find out what works best for you and practice it consistently before bedtime.

These are the building blocks to get you to experience a positive impact on your sleeping quality. With consistent practice, you will notice a dynamic change in your mental health. Rome wasn’t built in a day, you need to put in the effort to see the change happen. Cheering for you as you apply these steps to your daily life.