10 Easy Ways to Relieve Insomnia Starting Tonight
Inability to get the right amount of sleep time required for a person to feel well rested characterized by either the inability of falling or staying asleep is known as insomnia. A condition that approximately 40% of American adults suffer from due to psychological issues, behavioral factors, social issues or medical conditions among other things. The good news is that it is a condition that can be beaten. With the right behavioral changes and healthy sleep routine, you can improve the quality of your sleep and alleviate the frustrations that come with insomnia. This article has provided a compilation of 10 easy tips on how to beat insomnia so that you can catch the hours of sleep that you need to become fully functional courtesy of Bellaire ER.
It is important to note that these tips are specified to different living conditions and lifestyle choices. Thus you should pick one that is practical to your case and make it a habit for better and more extended sleeping hours starting tonight.
Regular Bedtime Routine
It is essential that you are aware of the activities that help you wind up before heading to bed and making them the daily activities that you indulge in before bed. Take for instance brushing your teeth, taking a bath and reading a novel before bed. Then keep a sleeping and waking up a schedule for all days of the week including weekends. That helps in setting your circadian rhythm which, if not followed consistently can leave you feeling sluggish and unfocused. These are among the symptoms of insomnia.
Turn Off your Electronic Screens
Getting some work done on your computer, catching up on the latest programming on TV or social site in your phone before you sleep is the order of the day for any rational human being on this digital age. What you may not know is that the artificial light emitted from these screens stimulates your bodies’ daytime hormones thus interfering with its preparation to sleep. So, if it is possible, it is advisable to turn off your electronic screens like an hour before your sleeping time. If that is not possible, then the alternative, in this case, is dimming their lights while using them at night.
Use Relaxation Methods
The mind and body need to relax if you are to improve the quality and quantity of your sleep. Relaxation techniques have been studied to prepare the mind and body for proper rest. These relaxation strategies include breathing exercises, meditation, and yoga. Another unique but useful relaxation technique that might not be for everyone is counting sheep. Not literally but rather figuratively in that, you can take one thing to focus your mind. That way your brain settles down and is relaxed in preparation for sleep.
Use your Bed for What it is For
Your bedroom needs to be sleeping haven with only the relevant stuff to facilitate this factor. Electronics such as laptops computers and television screens are not for the bedroom. They work to distract the quality and quantity of your sleep for example when you either turn on the TV and get some scary news or stay late working on your laptop. The only other activities that are welcome in the bedroom to facilitate your sleep quality include; reading relaxing content, sex and the relaxing techniques mentioned above.
Clear your Mind from Worry
Worrying about the daily stressors of life has been a thief of most insomniac’s sleeping time and quality. If something bothers you then to avoid it from creeping into your mind when you are trying to get some shuteye, you can set aside time during the day to deal with it. Journaling your worries is a right way to go about clearing your mind. Given that it enables you to choose to forget about them at that moment when you are trying to sleep with the assurance that you will worry about them later.
Food for Sleep
Food and how you eat has an enormous impact on the sleeping quality and quantity factor. You should not go to bed on a full or empty belly. However, an adequately light dinner would suffice. The types of food in this light dinner are also to be taken into account. That includes foods rich in magnesium and tryptophan which helps in the production of Vitamin B to facilitate the release of serotonin that promotes better sleep. Some of these foods include; leafy green vegetables such as spinach, cashews, milk, avocados, and whole grains just to mention a few. You should also consider eating at least three hours before your sleeping time.
Exercise before Bedtime
A light exercise at least three hours before nap time is ideal for tiring your body into sleep, which, however, has to be done the right way. The workout activity you choose to indulge in before bed should not be intense, to avoid increasing your heart rate. That is so that you can give your body sufficient time to wind down to enable you to fall asleep.
Stay Away from the Caffeine
That does not only go for coffee and tea but also other caffeinated drinks such as cola. A hot cup of coffee or tea after a hard day’s work, it is not suitable for your sleeping quality. If you cannot quit caffeine, then it is essential to limit your coffee or tea taking to during the day so that it is out of your system by nap time. A viable and recommended option to coffee and tea taking before you sleep is a cup of herbal tea.
Reduce Daytime Naps
For some people, a daytime power nap is a daily routine perhaps after lunch to re-energize. It may be this habit that affects your nighttime sleep. To avoid this, you can adapt to sleeping for at most 20 minutes after lunch. Also, the naps are discouraged in mid to late afternoons (3:00 to 4:00 pm) since these times affect your bedtime.
Go to Bed When you Feel Sleepy
Do not climb into your bed if you are not feeling sleepy, because you won’t sleep but instead end up tossing and turning till late. If it is past your bedtime and you are not feeling sleepy, then you can try some relaxing activity or get a simple read until you feel the urge to hit the sack.
Conclusively, insomnia despite being a widely experienced condition is controllable and with the right lifestyle habits curable. Take one or two of the above natural tips that may seem relevant to your case and apply them in a minimum period of 21 days for better sleep. Note that you can only practice each one at a time so that you keep track of their progress in your sleep quality and quantity.