10 solutions to combat insomnia and get a good night’s sleep

Like food or water, sleep is a biological necessity for life and health. Research shows that the hours we spend sleeping are incredibly important and not passive.

During sleep, the body is busy fighting viruses and other pathogens, running a waste disposal system to cleanse the brain, seeking out cancer cells and getting rid of them, repairing injured tissues, and forming vital memories that are essential for learning.

Getting enough sleep can improve mental health, mood and the ability to think and make good decisions. It is important for the functioning of our heart and other organs. Most adults need 7 or more hours of good quality (uninterrupted) sleep each day. Some may need even more.

Adequate, quality sleep is especially important in times of stress. To help you adapt to the rapidly evolving demands and changes in your personal and work life during the COVID-19 outbreak, the following evidence-based suggestions can help you improve your sleep.

Top 10 solutions for getting a good night’s sleep

1. Wear socks to bed

According to a study conducted by Trinity College Dublin, Ireland, researchers concluded that warm feet promote rapid sleep onset. Those who have trouble falling asleep and want to fall asleep faster should consider wearing socks to bed.

If you find it uncomfortable to wear socks to bed, we suggest wrapping your feet in a blanket to make sure they are warm. Researchers have shown that foot temperature is related to sleep quality.

2. Paint your walls

Professor Michael Decker has found that the color of your walls has a direct relationship to the quality of your sleep. According to Dr. Decker, different shades promote different emotions, so it is best to choose a color that promotes a calming effect. If the wall color is warm, you may find yourself in a warm, comfortable state and ready to sleep.

3. Keep pets away from the bed.

Pets are amazing creatures that often bring daily joy to their owners, but it’s wise to keep them away from the bed. According to Dr. Matthew Mingrone, an ear, nose and throat doctor, sleeping with a pet will cause distractions during sleep. Dr. Mingrone also noted that pet dander or pollen can cause allergies, further impairing sleep.

4. Visualize yourself sleeping

Dr. Harneet Walia of the Cleveland Clinic believes that if you visualize yourself sleeping, you can improve the quality of your sleep. Visualize yourself in a calm, relaxed state where you are not stressed and consumed by your thoughts. According to researchers, this sleep technique slows down brain activity, which promotes sleep.

5. Keep a journal near your bed

Dr. Michael Breus, a sleep specialist, believes that much of our sleep problems are due to the disordered thoughts that exist in our minds. In order to sleep better, we need to sort out our thoughts and one proven technique is to write down what is bothering us in a journal. The journal should be kept next to the bed and this can improve the quality of sleep.

6. Combat snoring

According to the National Sleep Foundation a snoring partner is detrimental to sleep quality. To combat snoring, avoid sleeping on your back. Another good way to combat snoring is to maintain a healthy diet and keep fit.

7. Visit a health professional

Therapy is a proven way to treat sleep disorders and is one you should strongly consider if you suffer from insomnia. Cognitive behavioral therapy is a proven method of treating insomnia and can improve sleep.

8. Replace your pillow

Several studies have shown that dust mites love pillows and can cause allergic reactions that disturb your sleep. Experts suggest replacing pillows every 12 months to combat dust mites. Researchers also believe that finding the right pillow is essential for good quality sleep.

9. Meditate

Researchers believe that many sleep disorders are the result of increased heart rate and poor breathing techniques. To combat these elements, scientists believe that meditation can lead to better sleep. Meditation leads to a slower heart rate and better breathing, which can increase the quality of sleep.

10. Use multiple pillowcases and sheets

According to research, a single pillowcase can be the cause of your sleep being disrupted. Sudden movements can pull the sheets away from your body, altering your body temperature. To combat this problem, researchers suggest having multiple covers and sheets on your bed, ensuring that your body temperature does not change during sleep.

Side effects of insomnia

Insomnia also causes chronic diseases, affects the brain, the digestive system and the overall immunity of the person. There are many ways to regulate sleep, here are some that you can put into practice immediately:

• First and foremost, follow a sleep schedule. Try to go to sleep and wake up at the same time every day, including weekends.
• Get in the habit of reading a little each night or listening to soothing music before you fall asleep.
• A glass of milk before bedtime also helps you relax.