Do you often find yourself lying awake at night? According to the Sleep Health Foundation, 30% of adults experience short-term insomnia, while for 10% it is long-lasting. Poor sleeping conditions, high anxiety, and excessive caffeine use are some of the common causes. So, what can you do to fall asleep?
Fortunately, counting sheep is not the only option. And while more and more Americans are using Delta 8 disposable to feel relaxed in the evening, there are many other effective strategies. Here are the top five.
1. Keep a Caffeine Journal
The effects of caffeine intake are more prolonged than you may think. It stays in your body for hours, which is why you should not drink coffee less than eight hours before bedtime. Some people need at least 10 hours to completely eliminate the influence.
Start logging your daily consumption to track the effects on your sleep. You may see that a cup of coffee after a certain time leaves you restless at night. The caffeine journal may also help you give up caffeine completely.
2. Put Away All Screens
Stop using all of your electronic devices at least one hour before bedtime. Their screens emit blue light that keeps you up. It slows down the release of melatonin and disrupts the natural circadian rhythm.
3. Block Blue Light
What if you absolutely have to use the devices before sleep? Buy special glasses that will block out the light. Some apps also allow you to reduce blue light using the settings. Either way, it is possible to still use the gadgets without impacting the quality of sleep.
4. Get a Weighted Blanket
Generally, these heavy covers are used as therapeutic tools for individuals with mental health conditions, autism spectrum disorders, and dementia. However, as they help people with anxiety, they can also lull you to sleep. Consult your doctor before making this purchase. If you have poor circulation or experience problems with breathing, a weighted blanket can do more harm than good.
5. Take Melatonin
Sometimes, insomnia is predictable. If you are full of energy in the evening, you know that sleep could be a problem. If you take melatonin at sundown, it will coax your body to fall asleep. This is another tip that requires a consultation with your doctor. Like any supplement, melatonin has its pros and cons.
The Bottom Line
These tips should help you with basic cases of insomnia. It also goes without saying that your bedroom must be an inviting and comfortable place. Note that curing acute and chronic diseases requires a multifactorial approach and guidance from a professional. They will look at your medications, diet, and daily routines to make tailored adjustments.