Beat Insomnia With Sleep Expert 12 Simple Tricks From Exercise To Habits

Psychologist and sleep scientist Dr Merin van de Lara has spent years researching the sleep habits of our ancient ancestors to develop a transformative, game-changing sleep routine. Here he shares 12 steps to channeling your inner caveman to help you get a better night’s sleep Don’t buy into everything you hear about sleep. It’s often claimed that insomnia or sleep issues lead to physical health problems, reports the Mirror. Sleep issues can refer to sleep apnea, sleeplessness, or narcolepsy but, when looking specifically at insomnia, there’s little proof that sleeplessness causes physical health issues. Untreated insomnia may result in depression and anxiety disorders, but not physical problems. Keep a sleep diary To better understand your sleep patterns, jot down your daily sleep experiences each morning for three weeks. This can help you gauge how you feel. It’s advised that insomniacs avoid smartwatches and apps that could cause an unhealthy obsession with sleep metrics. People often ask me: “How much sleep do I need?.” Given the vast individual differences, my suggestion is to observe yourself during the second week of your holidays. Pay attention to when you start feeling sleepy during the day and the time you wake up naturally. This approach helps determine your natural sleep rhythm. Stress reduction can also play a vital role, with mindfulness offering a way to detach from pesky thoughts. Engage in relaxing activities out of bed if stress is overwhelming and even if there’s only a short stretch before your alarm. Keep a sleep routine And remember, maintaining regular bedtime routines is key. Our biological or circadian clock thrives on routine. Altering your rhythm daily could lead to increased morning drowsiness, particularly if you’re an early riser. If night owls are forced to rise at 6 am and then sleep in until 11 am on weekends, they may struggle more during the week. Therefore, it’s advisable not to shift your rhythm by more than 60 to 90 minutes before waking up. Consistency in bedtime is also beneficial, but our bodies tend to have more difficulty with mornings than evenings. We are better adapted to staying up late than waking up early.

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