Being unable to get enough sleep can be a nightmare in itself. If you’re battling insomnia, then you’re just in the right place. There are certain things you can do to change your lifestyle and behaviors which, in turn, can help you get better sleep. Hereinbelow are a few tips on how you can beat insomnia.
1. Eliminate Stimulants (nicotine, caffeine, etc.) And Alcohol
The effects caffeine on the human body can last a long time, even up to twenty-four hours or more sometimes, so there’s a high chance it can affect your sleep pattern. Caffeine can not only cause sleep difficulties, but it can also cause frequent awakenings as well.
Alcohol, on the other hand, has a sedative effect at the beginning, but after a while, it can also lead to a non-restful sleep as well as frequent arousals at night later on.
2. Waking Up Every Morning at The Same Time
It’s very normal and also very tempting to wake up late in the mornings on the weekends, especially if during the week you never got any proper sleep. However, if you happen to be someone that’s battling with insomnia, then you might want to strongly consider waking up every morning at the same time in order to get your body used to wake up every day at the same time.
3. Exercise Regularly
Working out regularly can help improve both the quality and duration of your sleep. But, exercising right before you go to bed can sometimes have a stimulant effect and should be avoided. Try completing your workouts at least 3-4 hours before you hit the hay.
4. Make Where You Sleep Comfortable
Noise, lighting, and temperature should be controlled so as to make your sleep environment as conducive as possible to falling and/or staying asleep. You should feel comfortable when on your bed, and if you’re the type that shares a bed with your pets, consider letting it sleep somewhere else, especially if it normally makes noise when you’re sleeping.
5. Reduce Stress Levels
There are a plethora of stress reduction techniques and relaxation therapies you can try to help both the mind and body relax before retiring to bed at night. A few examples include deep-breathing techniques, progressive muscle relaxation (like with audiotapes and such), biofeedback, and imagery meditation
6. Avoid Eating or Drinking Right Before Bed
Snacking or eating a late supper right before you hit the hay can lead to the activation of your digestive system which, in turn, can eventually lead to keeping you up at night. If you’re battling heartburn or gastroesophageal reflux (GERD), then it’s even more important that you avoid ingesting anything right before you go to bed because it’ll worsen your symptoms. Additionally, a lot of liquids before bed can lead you an overwhelming the bladder which means frequent bathroom visits that eventually end-up disturbing your sleep.
7. Limit Activities in Bed
The bed is primarily used for sleeping. If you’re battling insomnia, don’t study, balance your checkbooks, or make phone calls while in bed. In fact, these things shouldn’t be done anywhere in the bedroom if you’re someone that has trouble sleeping. Avoid listening to the radio and watching TV as well when in bed. Such activities can help increase alertness making it hard to sleep properly.
Every human being would like to be able to sleep well at night, and if you have insomnia, that doesn’t mean you don’t have to. Insomnia sucks big time, but you can beat it. Hopefully, this article has shown you how you can go about doing this. Now, go get your good night’s sleep back.