Insomnia is one of the reasons many people struggle to live an optimal day-to-day life.
Furthermore, lack of sleep affects how you operate and interact with others. Recent studies have linked insomnia to anxiety and depression, which is on the rise.
Sleeping well can be achieved with a slight change in your daily routine, switching to a top rated memory foam mattress, and having a cozy room.
The sleeping process starts with a conscious mind from when you wake up until you hit the hay again.
Therefore, you need to follow some step-by-step guidelines and adjust where possible. Following the tips below, insomnia can be a thing of the past.
Observe your Circadian Rhythm
Maintain your body clock by going to bed and waking up at the same time every day, including the weekends, can help you get good sleep.
Furthermore, when you maintain a sleep schedule, your body will have a consistent sleep cycle.
Over time, you will get to sleep quickly and get the deep sleep you need throughout the night.
Another way to optimize your sleep patterns is to have some physical movements, preferably out in the sun in the mornings.
The bright light will wake your brain and signal your body to start the day on a high note.
Lastly, early morning sun exposure also increases the production of melatonin, the sleep hormone.
Exercise to Improve Quality of Rest
Regular body movement reduces the risk of insomnia and helps you get good deep shut-eye.
Going for walks, running, cycling, swimming are good options. However, studies have shown that getting as little as 10 minutes of exercise per day is sufficient to improve your sleep quality significantly.
However, you can avoid working out within 3 to 4 hours of your bedtime to make exercise as conducive to sleep as possible.
Notably, meditation and body movement like yoga and tai chi are relaxing to do in the evening.
Eliminate Alcohol, Stimulants, And Caffeine
The cold weather may seem like the perfect time to warm up with tea, coffee, or alcohol. However, remember that these stimulants are the root of insomnia.
The effects of caffeine can last for several hours, so the chances of it affecting your sleep are significant.
On the other hand, alcohol is deceptive and may have a sedative effect for the first few hours after consumption.
But, it leads to non-restful nights due to sleep disruptions. Therefore, keep off any products that may have stimulants just before bed.
Watch What You Eat Before Bed
Eating like a pauper for dinner is essential for a good night’s sleep. Foods that are too filling, spicy, and deep-fried may cause indigestion and thus interfere with your sleep quality.
Additionally, snacking on citrus fruits and carbonated drinks should be avoided at all costs to help with insomnia.
Instead, you can go for foods that are easy to digest. Such as steamed vegetables and fruit.
You could also have a warm glass of milk or green tea. Remember, keeping it neutral will help to avoid heartburn.
Prevent Nighttime Bathroom Runs
Frequent bathroom runs are a common sleep disruptor. Therefore, limiting fluid intake for at least a couple of hours before bedtime may help reduce or eliminate nighttime trips to the bathroom.
However, to keep your body hydrated, make sure to check on your daytime water intake. After 5 pm, drinking fluids should be limited.
This little act will keep you sleeping deep and with fewer interruptions unless you have a medical condition whereby you can see a doctor.
Limit Screen Time an Hour Before Your Bedtime
Screens like phones, tablets, and TV produce blue light that keeps the brain active. Moreover, if your house has very bright, you can dim or change to yellow light.
A yellow light will help you relax and get you to fall asleep faster. Notably, a relaxed mind will cause your muscles to relax too.
To conclude, many relationships hurt due to insomnia which causes fatigue. We all need to remember that a well-rested mind will aid in increased productivity of mind and body.
Therefore, make it your mission to sleep better every day by trying the above tips.