Are you struggling to fall asleep? Insomnia is a problem many people have, who can all share how frustrating it can be. Sleep is extremely important to help maintain a happy, healthy and comfortable life. As humans, we’re not programmed to run on a lack of sleep for prolonged periods This could have many negative physical and mental effects; from high blood pressure to depression. The good news is that you’re not powerless. Here are some tips to help you overcome your insomnia to get a good night’s sleep.
Causes of Insomnia
Insomnia is a common sleep disorder that is usually a symptom of a different underlying issue, rather than its own problem. It can be caused by any of the following:
- Consuming too much caffeine during the day, especially closer to your bedtime.
- Taking medications that cause insomnia as a side effect.
- Developing an illness that prevents you from falling asleep.
- Feeling high amounts of stress, anxiety or depression.
- Having young infants or children that continually wake you up through the night.
How to Treat Insomnia
Not everyone is a fan of taking sleeping pills to deal with insomnia. If you want a more permanent solution, let’s look at a few lifestyle changes as well as treatment options that you can adopt without involving pills.
Check Your Prescription Medication
If you suffer from a chronic illness or disorder that requires you take regular prescription medication, you might want to have your doctor review them. Insomnia is a common side effect of many medications, and it can be worse if you have more than one prescription that causes it. See if your doctor can recommend alternative prescriptions to help your conditions that do not cause insomnia.
Go Easy on the Caffeine
Are you guilty of drinking too much coffee during the day? It’s time to cut down on that caffeine intake, especially in the afternoon and evening leading to your usual bedtime. If your condition is severe and you can’t sleep at all, it’s advisable to eliminate any stimulants from your diet completely.
For less severe cases, you can consider having your last cup of tea or coffee at 2 pm. Caffeine tends to stay in your system for up to eight hours, so if you want to go to bed at 10 pm or a bit later, cutting yourself off after 2 pm is a good idea.
Avoid Naps During the Day
Avoid napping during the day as it’ll affect your ability to sleep at night. If you have to nap, at least keep the duration to only 30 minutes. Also, make sure you don’t nap after 3 pm so you have more time before trying to go back to sleep at night.
Consider Sleep Hypnosis
For a more modern approach, you can consider sleep hypnosis. And no, I don’t mean visiting a psychologist or psychiatrist. Why not consider a sleep hypnosis app? I know tech lovers will definitely be open to this approach. These apps have sounds that are designed to relax your mind and get rid of tension resulting in a deep sleep.
If you’re not a fan of exercising, it’s time to rethink that. Regular exercise is known to improve both sleep quality and duration. But make sure you don’t do so just before bedtime as this can have a stimulating effect on the body.
There you have it; try the above tips and get the sleep you not only deserve, but need!