Do you have trouble sleeping? Do you wake up in the middle of the night and stay awake for hours? Do you feel drowsy even after sleeping for 8 hours straight? If so, then you’re suffering from insomnia.
Insomnia is a common problem. It is the inability to fall asleep, staying awake at night or having bad quality sleep. There are many causes such as stress, depression, an uncomfortable bed, side-effects of medicines and uneasy sleeping environment.
If you are suffering from a sleep disorder, then here are 5 tips to beat insomnia and ensure a good night’s sleep.
1) Maintain a Regular Sleep Schedule
Your body has an internal clock set according to your schedule which is why you feel sleepy at certain times. Set your internal clock to the right time by training your body. Wake up at the same time each day, even on weekends to establish a regular sleep-wake cycle that helps in dealing with insomnia.
2) Limit Your Nicotine and Caffeine Consumption
Cutting down on your nicotine and caffeine intake can have a significant effect on your sleep. Their high consumption not only causes difficulty in initiating sleep but also affects your sleep quality. Caffeinated drinks such as coffee, tea, colas and energy drinks can affect your body for several hours and lead to sleep deprivation whereas nicotine products can lead to an uncomfortable sleep.
3) Make Your Bed Comfortable
The most underrated but significant reason for sleep trouble is an uncomfortable bed. Too lumpy or too stiff a mattress provides inefficient support to your sleeping posture and thus causes insomnia. Try upgrading your old mattress or buying an organic mattress to ensure a firmer surface to sleep on.
4) Exercise Regularly
A healthy body is essential to ensure a good night’s sleep. Regular exercise can help to relieve some of your tension and to improve your sleep quality. Exercising doesn’t necessarily mean hitting a gym. Moderate exercises such as walking and swimming on a regular basis can also help.
5) Control Your Eating Habits
An irregular eating pattern and unhealthy diet in the evening contribute a lot to chronic insomnia. Eat light meals in the evening and don’t eat or drink right before going to bed. If you eat a late dinner or immediately go to bed after having dinner, your digestive system becomes activated and keeps you awake. The same is true when you drink a lot of fluids before going to bed, your bladder becomes overloaded leading to frequent visits to the bathroom, thus disturbing your sleep.
Insomnia is a not an incurable disease. Make changes in your routine and lifestyle to see significant changes in your quality of sleep. Follow these tips to beat insomnia and get a comfortable sleep at night.