People with insomnia often have difficulty staying asleep. Sleep maintenance insomnia is important because it’s hard to fall back asleep once we’re awake. However, there are a few things you can do to have a quality sleep. Here are some of them:
Sleeping in a bright environment can disrupt the release of melatonin, a hormone that is responsible for regulating the sleep-wake cycle. Not everyone can sleep with lights off, but we usually find comfort when sleeping this way. It’s not just the lights installed in your bedroom.
Light that comes out of your devices may also disrupt your sleep as it’s mainly the blue wavelength. It’s a stimulant which keeps your mind alert. You must filter out this light right before bedtime.
Don’t drink coffee
Caffeinated drinks like coffee are also known as stimulants. There is no problem with drinking coffee as long as it’s consumed in moderation. In fact, people drink coffee when they need to stay awake for longer. If you want to sleep earlier, then please avoid this drink or have it hours before bedtime. This way, the body has the time to process the caffeine. By the time you’re ready to sleep, the effect has worn off.
Don’t drink alcohol
Alcohol is often associated with sleepiness. However, it may also affect your body in a negative way. Research suggests that it can interfere with sleep. Overconsumption of alcohol will make it harder to have a deep sleep, not to mention that alcohol also increases the chance of a headache and drowsiness after waking up.
Keep the room cool
It’s hard to sleep in a hot environment. In the summer, the room temperature typically increase, makes nighttime feel highly uncomfortable. An increase in body’s core temperature would lead to restlessness, so you will have a hard time shutting your eyes. Thankfully, this shouldn’t be a problem if you have an air conditioner installed in the room. Just make sure it’s set low enough that you don’t break a sweat while sleeping. It shouldn’t be too cold, either, because this will make you shiver.
Relieve the stress
Your inability to remain asleep may result from negative thoughts lingering in your head. You must sleep stress-free, so that you can maintain sleep better. Stress is often a cause of nightmares. When we’re having a bad dream, it will be easier to snap out of sleep. It’s because the mind is still pretty much alert from all the stress. To prevent it, you must solve any issues you’re facing before going to bed.