Without a good night’s sleep, you feel tired, your eyes start to close after lunch, and you are unable to focus on your work. Studies have shown that sleep deprivation is linked to mental disorders like depression, anxiety, bipolar disorder and ADHD (Attention Deficit Hyperactivity Disorder). Therefore, everyone must ensure that they go to bed on time and get enough sleep.
Unfortunately, staying up late, watching movies or serials on TV or a streaming service has become a part of our lifestyle. Binge-watching into the late hours not only shortens the amount of time we devote to sleep but also affects our sleep patterns. Sleep is governed by a hormone called melatonin. The blue light emitted from screens reduces the levels of melatonin in our body, making it difficult for us to fall asleep.
If you have been binging on late-night shows for a long time, your body gets accustomed to staying up late. However, the good news is that, you can train your body to fall asleep on time.
How to make yourself fall asleep?
1. Tell your body it’s night time: Melatonin levels in the body start to rise as it gets dark outside. Blue light from screens tricks the body into thinking that it’s still daytime. Switch off your devices at least two hours before your bedtime. If you must use your laptop or phone, make sure to add a blue light filter so that it doesn’t affect your sleep.
2. Let your mind relax: One of the best ways to help the body relax is to relax your mind. You can do this by having a bedtime routine where you can write down everything you are thinking about and make a conscious decision to deal with it the next day. Studies have shown that writing things down helps you to think less about them and reduces your stress levels.
3. Use acupressure: If you have severe insomnia, then you could try using acupressure as it can help you fall asleep. A few pressure points that you can try are:
- The middle of your wrist, just below the palm of your hand.
- The point just above your inner ankle bone.
- The back of your neck, on either side of your vertebral column, in line with the bottom of your ears.
Apply slight pressure to each of these points and massage for 2-3 minutes.
4. Stick to your timings: Once you have developed your bedtime routine, it is important to stick to your timings. As far as possible, start getting ready to sleep at the same time every night. Try and be in bed on time so that you get 8-9 hours of sleep before you wake up. Sticking to a healthy sleep routine will help your body get used to it and you will start falling asleep more easily.
The psychological effects of insomnia can affect all areas of your life. Therefore, when you stop the harmful habits that cause sleep deprivation, you can binge on sleep and wake up feeling refreshed and healthy, both physically and mentally.