Effective Sleep Tips for Insomnia
Spend your nights getting great sleep
According to the National Sleep Foundation, as many as 48% of Americans experience occasional insomnia, and 22% experience it nightly. And insomnia is more than just a minor annoyance. It is a major medical condition that has a deep impact on both physical and mental health. If you are having trouble sleeping some of the time or all of the time, use these sleep tips for insomnia:
- Focus on Sleep – Make sure that you are giving yourself enough time to sleep, sleeping in a place you feel comfortable, and minimizing distractions and disruptions.
- Cut out Coffee – The caffeine in coffee wakes you up in the morning and keeps you awake at night. Avoid drinking coffee after noon or switch to decaf.
- Get Some Exercise – Exercise is essential for your health, brightens your mood, and helps you sleep. Try to commit to a daily exercise routine, and don’t worry about avoiding exercise at night.
- Limit Your Drinking – It’s a misconception that alcohol helps you sleep. For many people it makes sleep elusive and offers only a restless and shallow type of sleep. So avoid the temptation to have a nightcap before bed.
- Take Time to Relax – For some, the time after work is filled with cooking, cleaning, and watching the kids. These men and women don’t get a chance to actually unwind before heading to bed. Permit yourself some time, even as little as five minutes, to actually relax before trying to sleep.
- Have Sex – Being intimate before bed helps both partners get to sleep faster.
- Meditate – Not everyone has the time to meditate regularly, but research has shown that it can put you into a more relaxed state, invite the onset of sleep, and produce a deeper level of seep.
- Use Aromatherapy – Pleasant scents are a natural sedative. Just be sure to use oils and air fresheners rather than scented candles that can pose a fire risk.
- Do Yoga – Doing a few simple, low-impact yoga moves before bed can help signal the brain that it is time to sleep.
- Put Down Your Phone – When you can’t sleep it’s natural to pass the time on your phone. But the LED lights in phones and tablets actually make it harder for your brain to produce the chemicals necessary for sleep.
Just doing a few yoga moves before bedtime can improve the quality of your sleep. Tweet This
Let Sleep Solutions Help You Get a Great Night’s Sleep
One thing we left off this list of sleep tips for insomnia is the importance of having the right mattress. Old, uncomfortable mattresses can contribute to insomnia and cause the problem to get worse over time. And even if your mattress is new, if it’s the wrong mattress for the way you prefer to sleep it’s not helping you get rest at night. Rely on the Certified Sleep Geeks at Sleep Solutions in Kendallville, Indiana or store near you, to help you find the right mattress and overcome your insomnia for good.