According to a recent study, 15% of the Irish population suffers from Insomnia disorder. If you suffer from Insomnia disorder then you will have an ongoing problem with being able to fall asleep and stay asleep.
However, the good news is that in most cases, your insomnia can be cured by making a number of small changes to your nightly routine and introducing some new habits during the day. In this blog we will run through some of the causes of poor sleep and list some of the things that you can do to help you sleep better.
What Causes Poor Sleep Quality?
Insomnia is a condition which makes it difficult for a person to fall asleep and stay asleep. Those suffering from this condition may also wake extremely early in the morning and find it hard to fall asleep. For adults, 7 to 8 hours of sleep is recommended in order to allow your mind and body to recharge and ensure that you feel refreshed and recharged when you wake.
If you are not getting seven or eight hours of sleep then it is likely that you will feel tired and sluggish when you wake. This can impact your health, your performance at work, your energy levels and your overall mood.
There are a number of things that can cause poor sleep quality, these include:
- Alcohol, nicotine or caffeine
- A noisy environment
- Stress, depression or anxiety
- Uncomfortable sleeping conditions i.e. irregular room temperature or an uncomfortable bed
Tips on How to Sleep Better
If you are struggling to get your eight hours and are constantly feeling fatigued, the good news is that there are some things that you can do which will encourage a full night’s sleep. Here are some tips on how to sleep better.
Introducing regular exercise into your daily routines, such as walking and stretching has been shown to improve sleep quality.
Consistent wake and sleep times
Try to be as consistent as possible when it comes to bedtime and the time you wake up in the morning. Set an alarm to wake you each morning.
Create a bedtime routine
Try and create a relaxing bedtime routine, which you begin at least 1 hour before the time you plan to go to sleep at. This could include things like reading a book, having a warm bath or listening to relaxing music.
Try CBD Oil
CBD oils and related products have properties which may be able to alleviate symptoms of insomnia. Users of CBD oils will not experience a ‘high’ from CBD products as they contain only a trace element of THC. Instead, the cannabinoids found in CBD oils will interact with a person’s endocannabinoid system, which may help the body maintain a state of balance or stability. Studies for CBD oil and sleep are still in the early stages so you may also need to speak to your doctor to get to the root cause of your sleep problems.
Limit or avoid naps during the day when trying to encourage a full night’s sleep.
Limit caffeine and alcohol intake
Both caffeine and alcohol can have a negative impact on your sleep quality and quantity. Where possible, limit or avoid using these.
Create a sleep haven
If you can, try to ensure your bedroom is only used for sleep. Move your workstation to a different room. Introduce low lighting and clear clutter to create a warm and inviting space.
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