Have you ever wondered that how sleep can affect your whole life? If not, then you should start thinking. It might be possible that the reason behind your anger, irritation, sadness, and drained spirit is sleep deprivation. What if I say prolonged sleep deficiency can put you at the higher risk of some chronic health conditions. Moreover, affect your thought process, the way you respond, ability to adapt, work, learn, and get along with others.
In case you are sleep deprived, you need not worry because you are not alone. According to the recent survey 1 in every 5 people is sleep deprived globally. Earlier around 1942, the normal hours of sleep was 8 hours whereas now the average sleep time is 6.8 hours. Altogether sleep deprivation is an alarming situation worldwide.
However, if you find difficult to fall asleep, then make some changes in your routine and try the tips mentioned below to get a sound sleep.
Avoid daytime naps
Daytime naps can be counterproductive for the people suffering from sleep deprivation. Try to stick to the daily sleep routine and follow the same timings to wake up and go to the bed even on the weekends. In case you need a nap, then do not make it more than 30 minutes and avoid it after 3 pm.
Exercise during the daytime
Being physically active during the daytime helps to regulate the sleep cycle and is a good way to tackle sleep deprivation. Exercise make you feel refreshed and vigorous effort makes you tired and sleepy at night. You should try to be active at the same time each day. Moreover, if you do not follow a regular exercise routine, then aim for at least 30 minutes of activities like brisk walking, hiking, biking, swimming every day.
Please note, you should never workout close to the bedtime as the body generates adrenaline which will hinder the ability to fall asleep quickly. Try working out 5 to 6 hours prior to bedtime.
Lower the Room Temperature
Studies have shown that lowering the temperature reduces the time to fall asleep and enhances the time of sleep. Moreover, sleep experts suggest that your bedroom should only be used for sleep so keep the computers and TV out of your bedroom.
Cut down on alcohol, caffeine, and smoke
Caffeine can enhance the metabolism of your brain and allow more thoughts and ideas to flow into your mind. Moreover, its effect can last up to 8 hours. Thus avoid intake of caffeine anytime after lunch. Cut down tea, coffee, energy drinks or colas, black tea, green tea, hot chocolate, dark chocolate instead have a warm milky drink or herbal tea.
Do not consume alcoholic drinks at least 1 hour before you hit the bed and cut down on the amount of alcohol you usually have. Some people may fall asleep quickly after an alcoholic drink but in reality, it disrupts sleep patterns and reduces the quality of your sleep.
Furthermore, nicotine acts as a stimulant and it prevents the shuteye if you consume it a few hours before bedtime. Therefore avoid smoking cigarettes, cigars or chewing nicotine gums.
Get out of bed when you can’t sleep
Do not be hard on yourself. Twisting and turning all night will only amp up the frustration and anxiety level. Just get up, leave the bed, and do some activities that make you feel relax such as listen to the soft music, reading, drinking a cup of herbal tea, or taking a bath. Whenever you feel sleepy, go back and hit the sack.
Do not hesitate to seek professional help
Despite your efforts of changing lifestyle and opting healthy habits. If short-term sleeplessness has transformed into full-blown insomnia, then do not hesitate to seek professional’s help. The medical expert will find the root cause and guide you further accordingly. There are ample different treatments available nowadays such as cognitive behavioural therapy (CBT), natural sleep aids, aromatherapy for relaxation, acupuncture treatments or safe and effective Sleeping Pills UK.
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