Simply put, insomnia is a sleep disorder where the sufferer has difficulty falling or staying asleep. Common symptoms include difficulty falling asleep, waking up in the middle of the night, having trouble going back to sleep, waking up early, feeling tired upon waking, sleepiness during waking hours, tiredness, irritability, and memory and concentrations issues. Insomnia can be caused by life stresses, illness, emotional or physical discomfort, unwanted outside stimulus like noise, light, and extreme temperatures, medications, breaks in the usual sleep schedule, depression, anxiety, and pain or discomfort.
The simplest way to beat insomnia is to practice good sleep habits. Get a great night’s sleep by following these great tips:
Keep a Regular Sleeping Schedule
Make a point to go to bed at the same time every night and get up at the same time every day. Avoid naps during the day, as this will make you less tired at night and disrupt your sleep schedule.
Avoid Certain Substances
Stay away from alcohol, caffeine, and nicotine in the evening. Alcohol disrupts sleep and reduces sleep quality. Caffeine and nicotine are stimulants, waking your body instead of tiring it.
Move Your Body
Exercise regularly, but don’t exercise before going to bed because working out wakes your body and mind which will make it hard for you to go to sleep.
Avoid eating heavy meals before going to bed. However, a light snack may help you go to sleep.
Most people prefer a dark, quiet, room that is a bit on the cooler side. Pillows, mattress, and great sheets works wonders for your insomnia. You will find some of the best memory foam mattresses can offer a very comfortable sleep, see some reviews here. If there’s too much light, wear an eye mask or think about investing in blackout curtains. If noise is an issue, wear earplugs, or turn on a fan or white noise machine.
Get Into a Routine
Do something relaxing before hitting the hay. Reading a book, listening to music, or taking a bath are some things people do to help them relax so that falling to sleep is not an issue.
Avoid Working in Bed
Your bed should only be used for sleep or sex. Avoid reading or working on your laptop or phone while you’re in bed. This makes your brain automatically associate your bed to sleep.
Not Sleepy? Get Out of Bed
If you are having trouble falling asleep or don’t feel tired, get out of bed and do something relaxing (see above) until you feel sleepy.
Plan Your Next Day
If you find yourself worrying about things, make a to-do list for tomorrow before going to bed. By getting your worries out on paper, ready for the next day, you will be less likely to focus on these issues through the night.