If you face difficulty falling or staying asleep, you might have insomnia. It is a very common problem.
According to a study, about 60 million Americans suffer from insomnia each year. However, the good news is that it’s pretty easy to get rid of it.
Just by following some simple lifestyle changes, you can improve your routine and get better sleep every night. Let’s discuss some changes you can make to your routine.
Turn your phone off
Yep, that’s the number one reason for modern day insomnia. The desire for getting more information or entertainment has made people addicted to their mobile phones.
Just one more video – just one more tweet – or just one more meme – whatever your addiction is, you need to get rid of it. Switch off your phone and keep it out of reach when you sleep.
In fact, turn off your TV, computer, and other electronic devices that you’re addicted to and enjoy uninterrupted and better sleep.
Cut back on Caffeine and Alcohol
Caffeine can keep you awake for long hours. This is why a lot of us drink a cup of coffee in the morning. It helps us open our eyes wide and get to work. If you drink coffee before sleeping, you will feel difficulty falling asleep. Make sure you don’t consume coffee 4-6 hours before your sleep time.
The same goes for alcohol. While you might think it helps you fall asleep, the fact is that you’ll get less restful sleep if you sleep after being drunk. This means the morning after, you won’t feel as fresh as you should after 6-8 hours of sleep.
Exercising will help you
If you slouch all day on your chair, working on your laptop, you won’t be able to sleep well. Regular and daily exercise will keep you fit and improve your sleep pattern as well. But make sure you don’t exercise too close to bedtime.
Afternoon workouts are a good option – if you feel tired after the workout, you can go for a 20 minute nap. Don’t worry, it will not ruin your nighttime sleep.
Have a light dinner
Heavy meals are another reason why you cannot sleep. Many people just skip breakfast, eat anything for lunch, and have a heavy dinner. This is just the opposite of what should be done.
Go for a hearty breakfast because that will support your energies the whole day. Grab a medium light lunch. And get a light dinner. This way, you’ll feel lighter and will find it easier to fall asleep.
If you’re a midnight snacker, try to break that habit. It will be difficult at first but you’ll get used to it in a few days.
Calm your mind
If you’re thinking about your to-do list and what’s left of it that has to be managed the next day, you won’t be able to sleep. Here’s the thing – the to-do list will never be complete. As soon as you finish one chore, another one will pop up.
So let go of your worries and have better sleep. If you cannot cope with all that stress, try taking stress management classes. Meditation can also help you there.
Sleep Well – Sleep Tight
If you think you already follow all these steps and still cannot go to sleep, it’s best to contact your doctor. However, make sure you try a few lifestyle changes before getting medication for your sleeplessness. Simple tips can also make you get better sleep.