10 Ways to Sleep Better if you have Insomnia
Tired of tossing and turning at night? Tired of counting sheep in order to fall asleep? Consider changes in your sleeping environment, diet, nutrition, and sleep habits. These simple tips will help you sleep better and be more energetic and productive during the day.
1. Black It Out
Even a small ambient light coming from a phone or computer can disrupt the production of melatonin
in your body. Turning off lights and tv will help you sleep faster and stay asleep throughout the night.
2. Change Your Diet
Consuming caffeine up to six hours before bed
significantly worsens sleep quality. Coffee stimulates your nervous system and may stop your body from naturally relaxing at night when consumed later in the day. Try cutting out the foods and drinks that contain caffeine, such as coffee, tea and soft drinks.
3. Rethink Your Drink
Alcohol is known to increase or cause the symptoms of sleep apnea, disrupted sleep patterns and snoring. It also may alter your melatonin production. It can make you feel sleepy at night but beware, it will make you wake up more often overnight.
Exercise is one of the best-known ways to improve sleep and health. Try exercising on the regular, although you don’t want to do it right before bed
due to the stimulatory effect that exercise causes, increasing adrenaline and alertness. Exercising during the day will help you sleep better at night.
5. Improve Sleep Environment
A peaceful bedtime routine can tell your mind it’s time for bed. Environment changes can sometimes make a big difference to sleep. Keep your room at a cool temperature
, make sure your bed is comfortable and keep noise down.
6. Set Your Body Clock
Getting used to a routine will help your brain and body used to being on a wake-up schedule
. Try to go to bed and wake up around the same time every day. In time, you’ll be able to sleep quicker and not wake up throughout the night.
7. Don’t Smoke Tobacco
is a stimulate, just like caffeine. Tobacco can make insomnia worse and prevent you from falling asleep.
8. Free Your Mind
Put aside work, sensitive discussions and try to relax and focus on being stress free. Take a nice warm bath
, read something calming, meditate or listen to music.
Take some time for yourself and let go of all your worries.
9. Use Caution with Sleeping Pills
Sleeping pills usually have side effects and some medicines can become habit-forming. Ask your doctor what’s OK for a short-term and convenient solution but try not to rely on pills every night.
10. Get a Weighted Blanket
Weighted blankets help improve melatonin because they help produce serotonin. Also, proven to help insomniacs sleep better because of the calming effect of the blanket and encourages your body to produce oxytocin, which can relieve pain and stress while boosting your immune system. Ultimately leading to a better sleep at night.
Author: Melissa Ureten
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