A deep 8-hour sleep is necessary to restore energy and strength. Irregular regimen, accumulated physical and emotional fatigue lead to insomnia. Use the following six practical tips to help you overcome insomnia.
Tip 1. Create coziness and tactile comfort.
It’s hard to fall asleep in an uncomfortable sleeping place. Avoid an overly soft or hard mattress. For quality sleep, choose an orthopedic mattress. Remember the importance of choosing the right bedding. Choose only natural fabrics – silk, satin, cotton, linen. They will provide good heat exchange and remove excess moisture.
Tip 2. Create a good sleeping environment around you.
Just a few major changes will make your bedroom more comfortable:
• First, remove all watches that are in sight.
Contemplation of the clock will not bring you closer to falling asleep. Moreover, the light of your smartphone (with which we often check the time) can reduce the production of the hormone melatonin.
• Be sure to ventilate the room before bed.
Cool air will provide a healthy microclimate in the bedroom, which will have a beneficial effect on the quality of rest. Oxygenation of your body during sleep will make you feel more energetic in the morning.
• The room should be dark and quiet.
Limit the use of your phone, tablet, computer and TV for 2 hours before bedtime. Give your brain a break from the bright and ever-changing pictures, and do not let anything distract you from falling asleep.
Tip 3. Do not think about sleep and do not force yourself to fall asleep.
Before going to bed, do not think about the coming sleepless night. Also, don’t try to fall asleep desperately if you don’t want to.
You can create for yourself the so-called “sleep association”. This systematic ritual will signal to your body that you are preparing for sleep. For example, it could be dinner and then taking a relaxing hot bath. However, this algorithm must be performed daily and in strict sequence.
Tip 4. Pay attention to the evening meal.
Caloric, and most importantly late dinner – is the first enemy of your sleep. After such a meal, the body begins to work actively, digesting food, and this prevents sleep. Have dinner at least 2-3 hours before the sleep ritual and choose protein-rich foods. It is also necessary to exclude tea and coffee (except herbal and fruit) for 6-7 hours before bedtime.
Tip 5. Do not exercise before bed.
If you like evening workouts, then the interval between exercise and sleep should be at least 3-4 hours. Physical activity activates not only endorphins (happiness hormones), but also adrenaline, which keeps all muscles and organs excited. However, regular exercise at the right time will help to normalize sleep and increase its duration.
Tip 6. Learn to manage emotions and stress.
Unfortunately, small or big unpleasant events in our lives happen regularly. Thus, there is such a type of insomnia as “stress”, and it is the most common. However, it is possible and necessary to fight it, trying to react calmly to different cases. The following methods will help:
• Protect yourself from bad thoughts.
Try not to remember anxious thoughts before going to bed.
Find the right way to relieve stress. It can be a warm bath, warm milk with honey, a short meditation, soft lyrical music or a quiet short walk before bed.