Getting a good night’s rest is crucial for the mind and body. But often, many find themselves struggling with sleep disorders, keeping one awake all night. From snoring to severe sleep apnea, several conditions disrupt sleep. Often, severe discomforts need medical attention as the symptoms may lead to other health complications.

However, there are a few ways you can improve your sleep at home, as a self-help experiment for preventing certain sleep disorders.

Follow a routine
You must develop healthy habits to follow a consistent sleeping schedule. Sleep disorders can make it tough to lead a healthy life, as restless nights can lead to grim mornings, making it very difficult to get through the day. Problems like snoring, insomnia, sleep apnea, chronic fatigue, and even restless legs syndrome can keep you awake even if the body feels tired. So, go to sleep and wake up at a fixed time to train the biological clock. Develop relaxing bedtime techniques that help you go to sleep. Activities can include listening to good music, reading a book, or a soothing warm bath that helps relax muscle tension, basically anything that works for you.

Switch off electronics
Most electronics emit a certain amount of radiation that can cause stress, tension, and unnecessarily stimulate activity in the body. For example, your smartphone emits a certain blue light that can suppress the production of a vital hormone for sleep, called melatonin. So it is good to switch off the device or keep it far away to reduce its effect on the body and mind. It is also a good idea to avoid watching TV or using your computer/ laptop/ tablet in bed right before going to sleep. Always go to bed with a clear mind.

Avoid eating or drinking heavily
Don’t go to sleep right after you have had dinner or a heavy meal. Doctors recommend keeping a minimum gap of 3 hours from your meal for the night till the time you go to bed. Avoid caffeine and alcohol before going to bed. Studies show that these beverages are active stimulants, and its effect can take hours to wear off and can completely disrupt a proper sleep cycle. When certain sleep disorders are already keeping you awake, it is best to avoid stimulants that further add to your problems.

Make your bedroom cozy
It shouldn’t come as a surprise that to sleep well, you must set the mood right. Make sure your bedroom lighting is dim and comfortable. Try different sleeping positions and know that changing your position can also help with problems like persistent snoring.

Note that the self-help treatments as mentioned above work for certain mild and moderate discomforts that may be directly associated with sleep disorders. However, if the problems persist, it is advisable to consult a sleep therapist to try alternative techniques to help relax.