12 Effective And Fastest Ways to Fix Interrupted Sleep
One of human’s basic needs is sleeping. Sleeping and taking enough rest could improve our metabolic system and blood circulation in the body, and as a result it would bring so many good things for our health. What if someone, or maybe you, have irregular pattern of sleep?
For example, you only have less than 6 hours to sleep although normally we need 8 hours? This condition will disrupt the metabolic system and it might have serious impact on your health in the future if you don’t take an action regarding this matter. In that sense, taking care of the pattern, time, and quality of your sleep are necessary to make you stay healthy.
Some people often have a hard time to sleep soundly or they feel sleepy when they should be awake. This condition happens because of various kinds of issues, some of them are:
- Health Condition: Some people who are getting affected by flu or fever usually have a hard time to sleep well because they might feel pain, sore on the body, blocked nose, and any other uncomfortable things.
- Age Factor: Some of older people are prone to insomnia or feeling sleepy in the morning/ day time.
- Workload: People who works at night or have to work for long hours are typically don’t have enough time to sleep
Some of the conditions above could cause negative effects for the health if it keeps going on. Skipping meal or eating unhealthy meal also contributes to that. Below are some of the tips for you who want to fix your sleeping pattern and get a good sleep.
- Create Sleeping Schedule
Sleeping schedule is needed for you who lack discipline to keep your sleeping time constant. The first thing you have to do is follow the schedule of sleeping and waking up. You can try to tell yourself before you go to bed that you must wake up at particular hour and then set an alarm. The success rate of this tip depends on your discipline and willingness. You may want to read about How to Get Rid of Over Sleeping
- Consistent Alarm
Have you ever set your alarm on snooze? If the answer is yes, then you need to stop that habit and try to put your alarm away from where you sleep. This trick will prevent you from going back to dream land after you turn off the alarm. By putting your alarm out of your reach, you will automatically get out of the bed to put off the alarm clock. The motion of getting up from the bed is beneficial to get rid of sleepiness
- Dietary Habit
Setting a dietary habit is closely related to sleep patterns. Yes, an unbalanced diet such as eating heavy meals over 7 pm for people on a diet may be problematic. However, if you are a person suffering from insomnia, it is better to eat dinner at that hour to prevent you from feeling hungry at midnight. However, pay attention to what you eat at that time, make sure to eat healthy and nutritious meal in moderate amount. Read more about Disadvantages of Not Exercising For Body Health
- Comfortable Bed Room
Create a comfortable atmosphere in your bed room in order to maximize your sleep quality. Remember! The quality of sleep is not only be measured by how long you sleep, but also how well you sleep at those hours. You can try to light up scented candles on your bed room and clean up your room regularly to make it cozier.
- Bed Room Lighting
The lights in your room are very influential for your sleep quality. The function of resting is to recharge your energy and relieve the tension on your muscles, joints, and so on from doing activities all day long. Therefore, try to sleep in the dark or use dim lights to help you relax.
- Relaxation Before Sleep
Being relaxed before you fall asleep is needed in order to get a nice sleep. Doing relaxation for your body does not have to be a strenuous exercise, just regulate your breathing and stretch your muscles, joints, and bones will make you sleep more soundly. Read more about How to Get Rid of Sleep Marks Under Eyes
- Adjust Your Sleeping Time
Adjusting your sleeping time is good for your health. The trick is, in order to fulfill the 8 hours of sleep, try to sleep for 7 hours during the night and take a nap for an hour during the day. If you have no time to nap, make sure you have a good rest right after your works hour ends. Study research shows that taking a nap during the day will help you focus and refreshed after you wake up from nap. Read more about How to Get Sleep Schedule Back on Track
You can try to do therapy if the previous tips don’t work on you. The therapy for this condition is usually breathing therapy or meditation, yoga, acupuncture, or consumes certain herbs. This technique is believed to improve your blood circulation and eventually it will fix your sleeping pattern. Read more about Prevention Radiation Therapy Side Effects
- Eat Fruits and Vegetables
Who doesn’t know that eating fruits and vegetables is good for our health? It seems like everyone is aware of that. Eating fruits and vegetables that contain high levels of vitamins and minerals on daily basis could give your body the nutrition that it lost because of the lack of sleep or messy sleeping pattern. Therefore, consuming fruits and vegetables while you do some of the tips above is highly recommended.
- Avoid Caffeine
Caffeine is usually can be found in coffee. It is a substance that would make you stay awake. So if you want to fix your sleeping problem, especially if you want to get better sleep quality, avoid consuming too much caffeine, not only caffeine in coffee, but also any products that contain high caffeine.
- Avoid Drinking Alcohol
Some people believe that alcohol can make a person get drowsy easily. But drinking alcohol on regular basis not only is not good for your health as a whole, but also it has an effect on your sleep quality. It is because alcohol has diuretic effect for the body which will make you have the urge to urinate again and again. This condition will automatically, disrupt you from sleeping.
- Light Exercise
Lack of exercise could also be the cause of your messy sleeping pattern. Doing exercise is not only good make you healthy and stay in shape, but it also good to fix your sleep quality. In that manner, try to exercise at least 15-20 minutes a day. You don’t have to go to the gym to work out, a lot of simple but effective exercise moves can be done at home.
There are a lot of advantages if you good quality and quantity of sleep. Some of them are you will not have a hard time to concentrate, to solve your problem, to make a decision, and it will make you healthier, refreshed, and it can put you away from stress.