Development Emotion Groups Health Intellect Perception Relations Sleep Stress S-Misuse Values

How To Cure Your Insomnia Without Sleeping Pills

If you are suffering from insomnia and have to rely on sleeping pills, you are not alone. 20% of the global population is dealing with this symptom and has to take a sleeping pill on a daily basis to get some rest.

While there could be multiple causes of insomnia, habitual and psychological factors significantly influence your sleep patterns. Fortunately, these are within our control to change. You want to pay extra attention to optimising your home set up especially if you live in busy metropolitan areas.

Here are some ways you can improve your body's ability to fall asleep and stay asleep. Your performance, relationships, and happiness are very dependent on how much sleep you get and how well you are able to recharge.

1. Avoid your phone's blue light throughout the day

Studies demonstrate that the mobile blue light inhibits our sleep and also has a negative impact on our long-term health. It is highly recommended that you avoid your mobile light at all cost one hour before you fall asleep.

But if you are dealing with insomnia, you should reduce the brightness of your phone during the day as well. We are constantly staring at our screens and overexposure to the blue light could over-stimulate our senses.

Changing this one habit (and keeping the brightness low all day) will help your body better produce and respond to melatonin, the bodily hormones that help you to fall asleep.

2. Invest in your mattress

It is now a well-established fact that there is no such thing as 'the one' when it comes to a mattress. Everyone has a different body type and different sleep patterns which means different mattresses are best suited for each.

This is why the memory foam mattresses are gaining popularity. You can determine if they are best suited for you based on the memory foam mattress pros and cons. If you tend to sleep on your stomach, the height and firmness of your pillow could also impact how well your body can relax. If you tend to sleep on the side, on the other hand, you may want to get a body pillow to help keep your body at an ideal angle.

3. Keep your room free of clutter

Unclutter your room, you will unclutter your mind. Where you sleep and rest should be treated as your sanctuary. Our mind perceives our surroundings and it transcends our current reality and extends into our subconscious in our sleep. So if you are looking at a messy room, your subconscious will project that in your sleep, worsening your ability to stay calm and peacefully asleep.

Make sure to keep where you sleep separated from where you read/study/keep busy. Not having boundaries between where you rest vs. where you are active can negatively impact the quality of your sleep. Be strategic about how you declutter your room to always make your surroundings feel spacious and minimise your conscious and subconscious anxiety level.

4. Relaxing lights and sounds

The lighting of your room has a huge impact on your mood and health as a stimulus. If your room does not get a lot of natural light, you can use night lights or natural light alarm clocks to mimic the same desired lighting.

You can also keep mini zen gardens in your room as well to further enhance the feeling of relaxation in your sleep sanctuary. Sound machines, very popular tools among the insomniacs, can also help trick your body into thinking you are somewhere much more relaxing - out in nature, by the beach, etc.

Ensuring your visual and sound effects in your environment are all set up to help you wind down after a long day is the only way to maintain a healthy sleep schedule.

Fundamentals of Psychology

Fundamentals of Psychology

by Michael Eysenck
  Aimed at those new to the subject, Fundamentals of Psychology is a clear and reader-friendly textbook that will help students explore and understand the essentials of psychology.
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by Richard Gross
  All the major domains of Psychology are covered in detail across 50 manageable chapters that will help you get to grips with anything from the nervous system to memory, from attachment to personality, and everything in-between.
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Penguin Dictionary of Psychology

Penguin Dictionary of Psychology

by Arthur S. Reber, Rhianon Allen, Emily Reber
  Indispensable guide to all areas of psychology and psychiatry.
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