In order to enjoy better health, you need recuperative sleep. People who are dealing with insomnia are at a greater risk of developing a number of health issues. Your best bet is to find out why you are not sleeping and make some changes. In many instances, these tips will help you rest more easily and soundly.
Understanding the Nature of Insomnia
Many people understand insomnia as a condition that makes it impossible to get to sleep. That’s actually one aspect of the condition. You also have insomnia if you routinely wake up during the night and have trouble getting back to sleep. Along with consulting your doctor, some changes in your routine are likely to help.
Create and Stick With a Regular Sleep Schedule
Do you go to bed the same time each night? If not, come up with a regular sleep schedule and make sure you follow it. A regular routine helps to train your body and mind that it’s time to relax and prepare for sleep. Many people find that this one change makes it easier to get to sleep and stay that way for hours.
Watch What You Drink in the Evenings
Caffeine and alcohol are not conducive to a good night’s sleep. It’s a good idea to stop consuming beverages with either of the two at least three hours before you head to bed. While you may have heard that alcohol helps you sleep, it’s actually a stimulant. You may nod off faster, but it won’t take long until you awaken and find it hard to get back to sleep.
Get some type of exercise every day. Even something like a brisk 30-minute walk after the evening meal will help. The exercise releases neurotransmitters that help to calm the mind and make it easier to get to sleep.
Limit Daytime Naps
It’s easy to get into a cycle of not sleeping well and taking a nap in the afternoon to make up for it. The result is that you find it hard to get to sleep the following night. Break the cycle by refusing to take a nap during the day.
A Cozy Bedroom With a Comfortable Bed
Your bedroom should be as comfortable and cozy as possible. Choose colors that help to soothe a racing mind that seems to worry about everything under the sun. Consider replacing your aging mattress, especially if it’s getting close to a decade old. Sheets that feel good against the skin paired with pillows and a comforter that keeps you warm will also help. You may even want to try something like placing a diffuser filled with lavender essential oil on the nightstand to enhance the peace and comfort of your sleeping space.
No Internet Right Before Bedtime
The hour before bedtime is when you want to prepare your mind for sleep. That means keeping stimulation to a minimum. Forget about checking social media, email, or text messages during that hour. You might try going old school and read a few pages of a book you enjoy. The goal is to relax your mind so the worries and general noise of modern life fades into the background.
See your doctor and find out if there is a health issue causing the insomnia. By making sure you are in good health and changing your evening routine, there’s a good chance of banishing the insomnia and waking up feeling refreshed.
Author Bio: Paige Jirsa- I work with Top10.Today, a shopping comparison site, where we strive to help consumers find the best quality and priced products.