Insomnia is a sleep disorder in which it is difficult to fall and/or stay asleep. This disorder affects an estimated one-third of all Americans. Half of this group battles it more than twice a week, which can have a significant impact on your day. Work or school schedules, stress, social activities, and hormones can all have an impact on sleep. We know that sleep is essential for quality living, so we’ve compiled a list of suggestions to help you get a good night’s sleep. A good night’s sleep is as essential as regular exercise and a nutritious die. According to research, a lack of sleep has an immediate negative impact on your hormones, exercise performance, and brain function. It can also cause weight gain and increase the risk of disease. Here are some tips to help you get better:
- Go to bed and get up at the same time every day, including weekends, to keep your body’s natural sleep clock in sync.
- Try to go to bed before 11 p.m., when your cortisol levels are lowest and it is easiest to fall asleep.
- Avoid exercise, loud noises, and bright lights in the hour before bedtime. Take a warm bath, read a good book, drink your favorite decaf tea, or practice relaxation techniques.
- Avoid eating large meals and drinking alcoholic beverages at least two hours before going to bed.
- Try to avoid nicotine and caffeine as much as possible. They are both stimulants that disrupt sleep. Caffeine’s effects can last up to 8 hours, whereas nicotine’s effects can last up to 14 hours.
- Spend some time outside each day and try to be physically active.
- Create a peaceful, relaxing haven in your bedroom. Maintain a cool and dark environment. If necessary, use blackout curtains.
- Incorporate relaxing scents like vanilla or lavender essential oils into your bedtime routine.
- If you have trouble falling asleep at night, limit your naps. If you do nap, the ideal naptime sleep duration for an adult is twenty minutes. If you are dealing with stressful situations and a racing mind, try writing down everything that is bothering you right before bedtime. Writing them down allows you to let them go and gives you a sense of accomplishment and relaxation.
- Invest in Bamboo bedding of the highest quality. Our luxuriously soft bedding regulates your temperature, keeping you cooler in the summer and warmer in the winter, making it easier to get comfortable and fall asleep.
- The soft blue glow from your bedside phone, tablet, or digital clock may disrupt your sleep.
- You’ll get better sleep. If you must sleep while the sun is up, keep it to 20 minutes or less. Early in the day, take a nap.
- Do you check it several times during the night? That can cause your mind to race with thoughts about the day ahead, keeping you awake. Hide your alarm clock in a drawer, under your bed, or turn it off.
- Your lower back may not hurt enough to wake you up, but even minor pain can disrupt deep, restful sleep. Place a pillow between your legs to better align your hips and reduce stress on your lower back.
- Do you prefer to sleep on your back? To alleviate pain, tuck a pillow between your knees. If you wake up tired and with a stiff neck, blame it on your pillow. It should be just the right size – not too big or too small – to support the natural curve of your neck when you’re lying on your back. Do you prefer to sleep on your side? Align your nose with your body’s center. Do not sleep on your stomach. It makes your neck twist. Maintain good posture before going to bed. Avoid craning your neck to watch television.
- Allergies can cause sneezing, sniffling, and itchiness, which can lead to poor sleep. Your mattress could be the source of the problem. It can become clogged with mold, dust mite droppings, and other allergy triggers over time. To avoid them, seal your mattress, box springs, and pillows. The best covers are airtight, plastic, and dust-proof.
- Your bedroom should be calming. Don’t work, surf the Internet, or watch TV in bed. Most people sleep best at temperatures between 68 and 72 degrees Fahrenheit.
- Every day, even on weekends, go to bed and wake up around the same time. This routine will train your brain and body to follow a healthy snooze-wake cycle. You’ll eventually be able to nod off quickly and sleep soundly through the night. As soon as you get out of bed, spend 5 to 30 minutes in bright light. The light signals your body to get moving!
- For most people, coffee in the morning is sufficient. However, once the clock strikes noon, avoid caffeine-containing foods and beverages. Even trace amounts found in chocolate can interfere with your sleep later that night. Read the labels. Caffeine is found in some pain relievers and weight loss pills.
- Regular exercise can help you sleep better if you don’t do it too close to bedtime. A post-workout energy boost can help you stay awake. Aim to complete any strenuous exercise 3 to 4 hours before going to bed. Gentle mind-body exercises, such as yoga or tai chi, are excellent before going to bed.
- Don’t eat heavy foods or large meals at night. They overburden your digestive system, affecting your ability to sleep. Instead, have a light evening snack of cereal with milk or crackers and cheese. Finish eating at least an hour before going to bed.
- Be cautious when drinking before going to bed. After the initial effects wear off, it will cause you to wake up more frequently during the night. Warm milk or chamomile tea are better options.
Sleep is critical to your health. Insufficient sleep was linked to an increased risk of obesity by 89% in children and 55% in adults in one large study proven by sources. Other research has found that sleeping for less than 7-8 hours per night increases your risk of developing heart disease. Stay tuned for more handy tips!