Everyone faces problems with sleep from time to time. So, you need not worry if you cannot sleep well at night. However, if you have regular sleep troubles then it is concerning. You might have a sleep disorder or insomnia. Sleep plays a crucial role in your overall mental and physical health. This affects your ability to function. Hence, we are here with some amazing tips for improving sleep for good health.
Top psychiatrists in Delhi suggest every individual have 8 hours of good sleep every night to feel energized the next morning. In this blog, we will discuss what causes insomnia to help you understand the root cause of your problem. Also, we will give some tips for better sleep at night.
What Is Insomnia?
Unable to sleep or waking up in the middle of the night is called Insomnia. While it is a little inconvenient for a few, some people are highly affected by insomnia. This is a major disruption for some people. If you cannot get enough sleep or you keep tossing and turning at night, you immediately need to consult a good counselor. He will find out the root cause of your problem and suggest the best remedy.
When you have insomnia, you face the problem of
- Sleeping at night
- Tossing and turning at night
- Waking up in the middle of the night
- Waking up early in the morning and can’t sleep back
- Not feeling refreshed when you wake up
- Lying awake for longer periods at night
- Can’t nap during the day despite being tired
What Causes Insomnia?
It’s not very clear what causes insomnia. However, this has been seen to be associated with stress and anxiety. If you are stressed, you won’t be able to get proper sleep at night. Also, you will find it hard to nap during the daytime.
Let’s see some of the common things or situations that may trigger insomnia or sleep disorder.
- Mental health conditions such as schizophrenia and depression
- Stress and anxiety
- Intake of caffeine and alcohol
- Physical health conditions associated with certain pains, heart problems, etc.
- Poor sleeping environment
- Too much noise or lighting
What Can You Do About It?
There are plenty of things you can do to improve your sleep. Here we are sharing all the tips that promote a good night’s sleep.
Tips for Getting Good Sleep
If you have insomnia, try the following things to improve your sleep for good health:
Set regular sleep and wake-up times, even on weekends
We know how difficult it can be for you to make a regular sleep routine for yourself, especially on weekends. With the temptation to more sleep, you may not follow your sleep and wake-up schedule. However, you should do this every night to have a good seven-eight hours’ sleep.
Initially, you will face problems setting your sleep times. If you cannot fall asleep after going to bed, get up and do something relaxing. Read any interesting storybook or listen to soothing music. Do this as often needed and set your sleep routine.
Minimize the exposure of lights and sound at night
As stated above what causes insomnia, these bad sleeping environments majorly impact the quality and quantity of your sleep. Suppose you live in a rented apartment, where other tenants stay awake all night for studies or whatever reasons, they will keep the light on or can even make noises. Such disturbance affects your sleep.
Do you know why it is recommended to sleep in a dark room? Because darkness helps you to have a calm sleep. It causes your brain to release melatonin which has a calming and sleepy effect. Not only the lights in your room, but also the exposure of lights from TV, mobile, and laptop should be banned before bedtime. This disrupts your sleep leading to keeping you awake late at night. Apart from this, noise also affects the quality of your sleep. Try to avoid noises using any noise machine that helps block out unwanted noises.
Limit intake of caffeine, especially late in the day
Do not consume coffee before going to bed. Also, you must limit the consumption of caffeine for better sleep at night. Although consuming coffee has numerous benefits. Even one cup of coffee in a day can enhance focus and energy. But consuming it late in the day or at night stimulates your nervous system. This affects your body and makes you unable to sleep at night. According to research, consuming coffee six hours before going to sleep significantly worsens sleep.
Limit daytime naps
While short naps during the daytime are beneficial, irregular or late daytime naps interfere with your night’s sleep. This confuses your internal clock which means, that even if you have set a sleep routine you will face difficulty in sleeping at night. Hence, you should limit the daytime naps.
Include physical activities
The more you do physical exertion, the better you sleep. If you don’t do enough exercise or physical activity, you won’t fall asleep at night. Regular exercises and physical activities like running and walking promote better sleep. When you will sleep better, you will wake up refreshed and rejuvenated the next morning. Hence, you will feel energetic to do more physical exercise.
Manage stress or worries
Don’t let stress or worries rule over you. You must manage your stress, especially when it has started affecting your quality of life. If you know what is giving you the stress then jot down everything. Determine how you are going to deal with it and set it aside for tomorrow.
Know when to consult your healthcare provider
If something is bothering you that is affecting your sleep then you must seek medical assistance. Although some supplements are available that promote better sleep. However, you shouldn’t opt for this unless your healthcare provider is saying this. You can even consult one of the best psychiatrists in Delhi. Because they are the specialists of mental health. Not only medicines, but they also prescribe therapies or exercises that are good for your mental and physical health. So, contact your healthcare provider to identify and treat any underlying causes.
The bottom line
Sleep plays a key role in your physical and mental health.
Not getting enough sleep may lead to obesity, stress, mood swings, diabetes, a weaker immune system, heart disease, and much more. So, have a good sleep routine and at least try to get seven to eight hours of good sleep at night. Well, even if you already get good sleep, the tips we shared above will help you sleep soundly which promotes brain performance, mood, and overall health.
Dr. Shashi Kumar, MBBS, MD (Psychiatry), is a highly regarded psychiatrist in Delhi. With extensive education from esteemed institutions like Patna Medical College & Hospital and AIIMS, he has built a strong foundation in the field. Dr. Kumar’s expertise spans Adult Psychiatry, Depression, Anxiety, Old Age Problems, Epilepsy, Chronic Headaches, Psychosexual Disorders, and Addiction. He currently operates the Sri Ganesh Psychiatry Clinic in Shalimar Bagh and Rohini Sector 16, providing exceptional care to patients. Alongside his commitment to the Indian Spinal Injuries Centre, he also serves at Max Hospital in Shalimar Bagh. Dr. Kumar’s reputation as one of the best psychiatrists in Delhi stems from his deep knowledge, experience, and dedication to improving mental health.