Insomnia is a sleep-related issue where you cannot nod off at night. Individuals with insomnia struggle to sleep and are vulnerable to severe health issues which include exhaustion, elevated blood pressure, psychiatric disorder, decreased focus, and irritability. The signs of insomnia include lack of concentration, sleep disturbances, and repeated overnight wake-ups.
In a recent study, it was found that watching a movie before bedtime can harm your sleep at night. Several factors which lead to difficulty in sleeping includes heat, weak mattress, no bedtime routine, lack of physical fitness, long hours of work, unhealthy nutrition, prolonged computer time, and irregular sleep pattern. If you are unable to fall asleep because of such factors, try these tips to overcome the problem of insomnia.
The 12 best and effective tips to beat insomnia and have a good night sleep are:
1. Keep a consistent sleep schedule
Don’t spend more time on the phone before bedtime or throw off your schedule every weekend to maintain a regular sleep routine. Have a regular sleep schedule to get back normal sleep rhythm and fight insomnia. Waking up every morning at the same time and going to bed every night at the same time improves the quality of sleep.
2. Ensure your bed is comfortable
A premium quality mattress should help you overcome the problem of insomnia. It helps in reducing stress and back pain. Due to its premium quality, it saves you money and lasts for years. Investing in a quality mattress will increase your chance of a satisfying snooze. Invest in premium pillows based on your choice for optimal comfort, sleep style, and support.
3. Cut out drinks and food that disrupt sleep
Avoid caffeine and sweet foods before bedtime. Caffeine stimulates the body and prevents you from falling asleep. Spicy or large meals disrupt your sleep at night, causing discomfort from indigestion. Sugary foods cause a blood sugar crash, which causes insomnia. It is advisable to eat large meals 2-3 hours before bedtime to fight insomnia.
4. Do not over-indulge
Do not consume too much alcohol or have a heavy meal at night. Alcohol is a depressant which induces sleep initially, but as the body starts to eliminate alcohol within a few hours, it will disrupt your sleep. If you ingest too much right before bedtime, you might want to use the restroom, later on in the night. These habits can interrupt your sleeping patterns and cause insomnia. So, avoid over-indulging for a comfortable snooze.
5. Exercise Daily
Vigorous aerobic exercises help you fall asleep easily at night. Try an aerobic exercise like running, swimming, walking, or cycling to fight insomnia. It is advisable to exercise in the morning or evening, at least three hours before bedtime. These exercises get your heart rate up to improve your health and sleep quality.
6. Create a restful sleeping environment
The sleep environment should be free from disturbance during bedtime to avoid or fight insomnia. It is necessary to control factors like noise, temperature, and light to help you fall asleep. Light exposure, sound, and temperature affect sleep and wake cycle. Use earplugs or sound machine to isolate noise and an eye mask to shield from light. So, maintain a dark, quiet, and calm sleep environment at bedtime to promote a night of restful sleep.
7. Nap the right way
You might need a shut-eye for a couple of minutes during the day after tiring work. Take a power nap for 10-20 minutes max after lunch to reduce stress. Snoozing any longer than 20 minutes can affect your sleep cycle at night and cause insomnia. Thus, it is advisable to nap only for 20 minutes if you cannot fall asleep during bedtime.
8. Turn off your brain
Spending more time on the phone watching movies just before bedtime can harm your sleep. Try a relaxing activity like listening to soft music instead of watching TV or spending time on your phone to fight insomnia. It is difficult for young people to stay without checking new posts on Instagram during bedtime. But it is advisable to avoid that to sleep well and fight insomnia.
9. Do not smoke
Cigarette contains nicotine, a stimulant which can cause insomnia. Smoking increases the risk of developing sleep problems due to the change in your natural cardiac rhythm. Smokers take longer to fall asleep during bedtime due to the stimulating effect of nicotine and wake up more during the night.
10. Anxiety keeps you awake
Worries can be frustrating, which disrupts sleep at night. Try to address your problems during the day so that they do not sneak up when your head hits the pillow. If you want to make plans or schedule tasks for the next day, do it before bedtime. Spend 5-10 minutes before bed, writing down all the thoughts that have been eating away at you. Postpone stressful situation like big discussion or arguments with family or spouse, until the morning.
11. Try to relax before going to bed
You need to prepare your body for sleep before bedtime. Spend the last hour before bed doing a relaxing activity as your body needs time to shift into sleep mode. Listen to quiet music, have a warm bath, or do some meditation or yoga to relax your mind and body. You can also brew some chamomile tea at night, which has a calming effect on your brain and improves your quality of sleep.
12. See your physician for chronic sleep problems
Chronic insomnia could be an indication of a successive elementary sleep problem. Some physician endorsed medications may disturb sleep at night. Make a note of the considerable number of side effects which upset your rest and see your physician. Discuss your sleep or bedtime problems with the physician and get the proper treatment to beat insomnia.
These tips will help you fall asleep and have a restful sleep for the night. Make the necessary changes to your lifestyle by considering these tips and get rid of your sleeping problem. In these modern times, extensive use of mobile phones has contributed to restless nights. So, avoid spending more time on your phone before bedtime to beat insomnia. If your sleep problem gets worse, consult a physician at the earliest.