“Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep. The condition can be short-term (acute) or can last a long time (chronic). It may also come and go.”
Insomnia is something that effects everyone in their lives at some point in time. You can alleviate this condition by making changes to your sleeping habits. For example, read before you go to bed and/or avoid eating or drinking shortly before you try to go to sleep.
There are many reasons for insomnia, such as stress, anxiety, disturbances from noise, room temperature being or too cold, eating and/or drinking just before you go to bed, for instance.
Whatever the reasons are, here are 10 tips to try and achieve a restful night:
#1 Try and maintain regular sleeping hours
Sleeping studies have proven that if you go to bed and get up in the morning roughly at the same time regularly is beneficial to your wellbeing. Sleeping trials have proven that sleeping irregularly, causes a higher the risk for obesity, hypertension, and elevated blood sugar, and the higher the projected risk of developing heart disease.
Ideally, you should stick to the same sleep schedule every night so your body can find its natural rhythm and settle into a regular sleep-wake cycle. But many people don’t prioritize this, which can throw off the body’s internal clock. If you constantly change the time you fall asleep and wake up, your body won’t be able to adjust to a set schedule.
#2 Create the right setting for sleep
Your bedroom should be a peaceful sleeping environment. This means, no noise, keeping your room dark and temperature should be controlled. Your body heat peaks in the evening and then drops to its lowest levels when you’re asleep, so a cool 16-18°C (60-65°F) is thought to be an ideal temperature in a bedroom. Temperatures over 24°C (71°F) are likely to cause restlessness, while a cold room of about 12°C (53°F) will make it difficult to drop off.
If your pet sleeps in your bedroom with you, consider whether it disturbs you during the night, and if it does, whether you should move it to another room so as to help you sleep.
#3 A comfortable bed is important
A good back supporting mattress is essential to getting a good night’s sleep. Without it, you will probably be tired, achy and irritable in the morning. Not a good way to start the day. Also, this could have a significant impact on your partner too.
Careful consideration for the type of mattress you require is a priority. It is true to say that different beds suit different types of people. The type of mattress you choose should support your weight but also if you are sharing a bed, consideration for your partner should also be taken into account. A mattress that is too soft will cause your body to slump whilst a mattress too hard will apply unneeded pressure to your back, hips and shoulders.
#4 Try to relax before going to bed
Running a warm bath just before going to bed is one way to relax. Studies have found that taking a hot bath about 90 minutes before bed could help people fall asleep more quickly. The hot water changes your body’s core temperature so that you go to bed with a lower temperature. A drop in temperature helps signal to the body that it’s time for bed
Another way is to drink warm milky drinks and herbal teas just before bed. Try and avoid tea, coffee or any alcohol which may keep you awake.
Spending half an hour reading has proved beneficial, play some soft music, listen to an audio book or practice yoga or breathing techniques. All should be helpful for a good night’s sleep
#5 Regular exercise
If done moderately in the evening, exercise such as a small job or a swim will relieve tension that may have built up over the day.
Ensure that you do not undertake rigorous exercise just before bed as this may stimulate you so that cannot sleep.
#6 Avoid overindulgence
Avoid too much alcohol or food at the end of the day as this will interrupt your sleeping pattern. Alcohol may make you drowsy but it can impair proper sleep.
A large meal before bed will activate your digestive system and you will have trouble sleeping.
#7 Avoid smoking
Nicotine is a stimulant. People who smoke take longer to fall asleep, wake up more frequently, and often have more disrupted sleep.
#8 Avoid Tea or Coffee
Research has shown that test subjects drinking tea, coffee or energy drinks in the evening had trouble sleeping. Caffeine is a stimulant that keeps you awake.
Instead, try a warm milky drink or herbal tea before bed.
#9 Record your concerns
If you tend to worry when you lie in bed about the next day, record or list the things that concern you or things that you need to do for the next day.
The aim is to avoid doing these things when you’re in bed, trying to sleep.
10# If you cannot sleep, get up
If you are unable to sleep, do not lie there-get up and do something. After a little while, you will probably feel tired and that is when you need to go back to bed and try again.
If you are suffering persistently with being unable to sleep. Go and see your doctor.
#1 See our supplementary video Deep Sleep Meditation by clicking on the image below.
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