If you are having trouble sleeping, then you are most likely hereto find out how your problem can be solved. You’ve probably heard that on average, you should be getting eight hours of sleep every night. Whilst this number varies slightly with age and each person is different, you should aim to be getting at least six hours of sleep minimum. If you are having difficulty achieving this, here are a few things you can try:
If you are a parent, then you know the importance of a sleep schedule for children and babies, but what you might not know, is that having a sleep schedule is important for adults too. Your body clock and circadian rhythm functions best when you go to bed and get up at the same time every day – even weekends! So, whilst having a lie-in on a weekend or a 2pm nap may be tempting, it’s more beneficial to avoid this.
If you have a certain time you must get up in order to be ready for work, then this will determine the time you need to go to bed at night. If you’ve done the math and your normal bedtime doesn’t add up to those recommended eight hours, then try getting to bed 10 minutes earlier each night until you reach the correct bedtime. Having a routine will help your body stick to a schedule and make falling asleep and waking up so much easier.
Difficulties sleeping can point to issues in your lifestyle and there are some changes you can make to your lifestyle that can improve your sleep. If you have a particularly busy or stressful day, then finding the time to practice wellbeing and mindfulness exercises will help to decrease your stress. Keeping a journal so you have less things running through your head at night helps too, so you can get things down on paper instead of floating around in your mind.
Going to bed 30-45mins before you actually need to sleep will help you get into the right state of mind; repeating the same simple tasks before bed each night will help establish this effectively. Cutting out caffeine 10 hours before you need to sleep will ensure no caffeine is in your system, so switch to decaf if you get coffee cravings later on. Making sure you get enough daily exercise is also beneficial, but something not everyone knows is that the time of exercise is important. Exercise should be done in the morning or midday, not in the late afternoons and evenings, as it actually releases endorphins that make you feel more awake.
Sometimes even with the perfect lifestyle and routine, our bodies can still struggle to behave appropriately and getting proper sleep can remain a challenge. Using supplements and medicine can be used when the above methods just don’t work. There are many supplements and medicines available, so do your research to find the one that will work best for you. Supplements such as Kavinace Ultra PM 30 help to promote sleep, but also help with anxiety and stress issues, which are leading causes of sleep problems.
It is important to consult your doctor for medical advice before trying out new supplements and to understand that more serious or underlying causes of sleep conditions cannot be treated with supplements alone, and may require attention from a professional health practitioner.