Many people around the world suffer from insomnia. It can be life changing because sleep is a key part of your overall wellness. Not only is it important to get the amount of rest you need daily, it’s also necessary to ensure you get quality sleep. The tips below can help you overcome this problem.
1. Develop a Consistent Sleep Schedule
Inconsistency is one of the biggest impediments to falling asleep. There are many causes of insomnia and resolving the issue requires you to implement regular practices. This will enable your body to get accustomed with a routine. For instance, setting your bedtime for 9 p.m. every night will cause your body to respond accordingly. You will naturally start to wind down and feel tired when it’s close to that time.
2. Improve the Quality of Your Bed
Your bed is another key factor in your ability to sleep. It’s easy to fall asleep when you’re comfortable and having a good mattress is a great way to achieve comfort. What works for you may not work for someone else, so you’ll need to test different mattresses. You should avoid getting one that’s too hard or too soft.
3. Create a Peaceful Environment
Being in a peaceful environment is soothing. It can also help you fall asleep faster and sleep better. To create the best possible environment, you can eliminate any noise and adjust the temperature to your liking. You should also make sure there are no bright lights turned on. In fact, it’s best to avoid screen time on your devices for at least 30 minutes before you go to bed. This can give your eyes plenty of time to adjust.
4. Consume Less Caffeine
Caffeine may be the number one culprit of insomnia. Consuming too much caffeine can prevent you from getting good quality sleep because caffeine is a stimulant. Many doctors recommend that you either stop drinking caffeine altogether or cut your consumption in half.
5. Get Plenty of Exercise
Although it might sound counterintuitive, getting plenty of exercise will help you sleep better. It’s because movement helps your body eliminate tension, which can be a culprit when trying to go to sleep. You can go for a walk or run, whichever you prefer. Benefiting from exercise doesn’t require a long workout. Spending 10 to 15 minutes a day should suffice in most cases.
6. Avoid Overeating
Overeating just before bedtime is an issue that keeps many people up at night. In fact, some people even report having nightmares after eating a heavy meal before bed. While you can eat at night, you should give your body a couple of hours to digest the food.
Having insomnia is no fun. It can actually prevent you from living a productive life. If you have been dealing with insomnia for a long time, visit your doctor to find out if there is an underlying health condition.