What method do you use when you can’t sleep? One sheep, two sheep, one sheep, one sheep, and the other who lie all the time with the compulsion to sleep, and watch the sun rise. I’d like to find out about lifestyle habits that are useful for insomnia. I hope you can create a comfortable sleeping habit by overcoming insomnia!
How to Overcome Insomnia Source: Pexels
way to overcome insomnia
How to overcome insomnia 1. Maintain a certain amount of sleep!
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How to Overcome Insomnia Source: Pexels
On weekends, I try to sleep and wake up at almost the same time every day. This strengthens our body’s sleep cycle, making it easier to fall asleep every day and prevent daytime sleepiness. How to overcome insomnia 2. Try to make a routine before you go to bed.
How to Overcome Insomnia Source: Pexels
It creates a routine that runs regularly before going to bed, and makes our bodies aware that it’s bedtime. You can take a shower with warm water without blue light, stretch to relax your muscles and relax, meditate to calm your body and mind, and listen to music while concentrating on breathing. How to overcome insomnia 3. Turn off electronic devices.
How to Overcome Insomnia Source: Pexels
Electronic devices such as smartphones emit blue lights and lower melatonin levels, a hormone that regulates the sleep-wake cycle. Also, by distracting your brain and keeping it on alert, you may have difficulty sleeping. Also, you may have to put your smartphone in the surrounding area, but the message notification sound and light that can suddenly light up in the middle of the night can interfere with your sleep.출처 : https://www.ncbi.nlm.nih.gov/How to overcome insomnia 4. Exercise regularly.How to Overcome Insomnia Source: PexelsAerobic exercise for about 30 minutes a day can improve the quality of your sleep, and if you can exercise outdoors, exposure to natural light can help you regulate your sleep cycle. However, you shouldn’t exercise hard from at least an hour before going to bed because it can interfere with your sleep. At this time, light exercise such as yoga and stretching is suitable.출처 : https://pubmed.ncbi.nlm.nih.gov/How to overcome insomnia 5. Limit caffeine intake to morning.How to Overcome Insomnia Source: PexelsThe effect of caffeine can last up to three to seven hours after ingestion, so if you have insomnia, you should limit your caffeine intake to the morning. How to overcome insomnia 6. Create a comfortable sleep environment.How to Overcome Insomnia Source: PexelsThe cool, dark and quiet room helps you to fall asleep easily. The recommended optimal sleep temperature is 15 to 20 degrees Celsius, and make sure you have comfortable mattresses, pillows, sheets, etc.How to Overcome Insomnia Source: PexelsAlso, if you are sensitive to light, you can use a light shielding curtain or eye patch, and if you are sensitive to sound, you can use earplugs.출처 : https://www.ncbi.nlm.nih.gov/How to overcome insomnia 7. Just sleep in bed.How to Overcome Insomnia Source: PexelsI want to watch TV and Netflix on a comfortable bed. Also, I would like to do various things in bed such as reading books and phone calls. But in order to create a body rhythm that makes you fall asleep when you get on the bed, I promise you only sleep in the bed. How to overcome insomnia 8. If possible, I won’t take a nap.How to Overcome Insomnia Source: PexelsTaking a nap can make it harder for you to sleep at night and make you more likely to wake up in the middle of the night, so it is recommended that you do not take a nap as much as possible, and be careful not to sleep too late in the afternoon if you need a nap! How to overcome insomnia 9. I only sleep when I’m tired.How to Overcome Insomnia Source: PexelsIf you’re not tired, if you don’t sleep within 20 minutes, you’ll get out of bed without lying on the bed while turning over. Instead, I do activities to relax until I start feeling tired, and then go back to sleep. How to overcome insomnia 10. Reduce your brain’s anxiety index before going to bed.How to Overcome Insomnia Source: PexelsThings to do tomorrow and worries are one of the factors that keeps you awake. If you have a lot of worries, write down your worries and help you get out of your head, and if you’re worried about tomorrow, write down a list of things to do for tomorrow and you’ll feel less stressed. Meditation before going to bed can also help with anxiety and insomnia. How to overcome insomnia 11. Put on a thick blanket or increase the weight of the futon.How to Overcome Insomnia Source: PexelsStudies have shown that the weight of a thick blanket helps relieve physical pain, reduce anxiety and improve sleep. A study of 120 people with ADH confirmed that heavy blankets for four weeks reduced daytime fatigue, depression and anxiety by less insomnia than light blankets.출처 : https://pubmed.ncbi.nlm.nih.gov/A study of the public also found improvements in sleeping without waking up, quality of sleep, and faster sleep while using a heavy blanket for five weeks.Website: https://academic.oup.com/What if you are concerned about the cause and symptoms of insomnia?How to treat and overcome insomnia symptoms Insomnia is one of the symptoms many modern people experience. Moving, getting married, traveling, and other temporary sleeping environments…blog.naver.comIf you can’t sleep because of a cough, try this!Coughing | What you can do at sleepless nights (dry, wet, itchy) Coughing is asthma, allergies, colds and influenza viruses, bacterial infections like pneumonia and bronchitis, postnasal drip, smoking, gastroesophageal … blog.naver.comCoughing | What you can do at sleepless nights (dry, wet, itchy) Coughing is asthma, allergies, colds and influenza viruses, bacterial infections like pneumonia and bronchitis, postnasal drip, smoking, gastroesophageal … blog.naver.com