Over 35 percent of American adults experience brief insomnia, while 10 percent have a chronic insomnia disorder that occurs at least three times a week for at least 3 months. These alarming numbers released by the American Academy of Sleep mirrors how the lives of more and more people are being affected by sleep disorders in an unhealthy way.
Although insomnia and other sleep disorders can be treated with medication and therapy, there are also doable ways that can prevent these problems from escalating to larger scales.
According to Jessica Alexander of The Sleep Council, a non-profit organization dedicated to providing sleep advice, it is important to have a bedtime ritual to improve sleep quality. Alexander stresses the importance of sticking to this ritual, whatever it may be, as it trains the brain to become familiar with sleep and wake times. "It programs the brain and internal body clock to get used to a set routine," she adds.
One of the best rituals is to keep regular sleeping hours, she points out. However, due to lifestyle demands such as family or work duties, maintaining these regular hours can be impossible. Fortunately, there are other rituals that can be established, says Alexander.
Relax with a warm bath. A warm bath can be your bedtime preparation ritual that is not only cleansing and relaxing but also helps provide restful sleep. The warmth of the water allows your body to reach a certain temperature that is ideal for rest.
Listen to soothing music. Soothing music such as instrumental sounds or meditative melodies can condition your mind for sleep. Sound is a powerful tool for allowing your mind and body to get ready for sleep.
Writing in a journal. Journal writing can be your avenue to free yourself of negative thoughts and feelings, lightening up the load and allowing you to sleep better. Writing is also relaxing and can be a form of reflection for the day that just ended.
