Combat insomnia with these simple habits
Learn about the habits you can adopt to get better sleep and combat insomnia. These tips are easy to follow and can make a big difference in your quality of life! Read on for more.
by Aline Barbosa
These tips will help you fall asleep faster and wake up feeling refreshed
Getting a good night’s rest can sometimes seem like an impossible task. Especially as we get older and our stress levels rise. But with the right lifestyle changes, you can combat insomnia for good and finally get the peaceful sleep your body needs.
Recent studies have shown that one in three people suffer from insomnia at some point during their lives. It can be hard to break bad habits and create new ones. However, developing good sleeping habits can help improve your quality of sleep.
Finding the right combination of tactics can make a world of difference in terms of both quantity and quality when it comes to getting much-needed rest.
In this article, we will discuss concrete strategies for improving your sleep hygiene in order to combat insomnia. We’ll help you create and nurture healthy patterns for deep restful repose each night. Interested? Then read on to learn more!
What causes insomnia?
Insomnia can be rather frustrating, leading to days of feeling drained, weary and foggy. It can affect one’s mood and productivity, and thus it’s important to combat insomnia.
There are a few medical conditions that are directly connected to sleep disruption. But for most of us, poor sleep is caused by environmental or lifestyle factors.
Stressful life events, lack of physical exercise and poor eating habits are some of the contributing factors to trouble sleeping at night.
Are you used to watching television or being in front of computer screens late into the night hours? These blue light wavelengths can trick the brain into thinking that it’s time to stay awake.
Effectively combating insomnia could involve adjusting our bedtime habits and emotional wellbeing. Taking steps like reducing screen time, and having a calm environment when trying to get some rest also helps.
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Good habits to combat insomnia and get a good night of sleep
Having trouble falling asleep or staying asleep is something most people go through at some point. Waking up multiple times overnight can be tiring, and constant fatigue can make getting through the day a chore.
But don’t worry, there are some good habits you may want to consider introducing into your nightly routine. They’ll help you combat insomnia and get some well deserved rest! Check them out below.
Create a bedtime routine
One of the most effective ways to combat insomnia is to establish a consistent and reliable bedtime routine. A great daily schedule is one where you do some type of winding down activity every evening before heading to bed.
This could be anything from drinking chamomile tea, journaling, reading a book or taking a warm bath.
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Make sure that whatever it is, it’s helpful in transitioning your mind and body into a peaceful state conducive to restful sleep. That way you can start the next day with more energy and alertness.
With a little practice, convenience can become a habit and the ritual of following this bedtime routine will soon become soothing, easy, and comforting – helping combat your insomnia once and for all.
No electronics before going to bed
Our day-to-day lives are becoming increasingly connected. We’re distracted by notifications, messages, and emails even when it’s time to sleep. It’s hard to combat insomnia in our tech-heavy era, but one of the biggest steps to take is to stay off electronics before bed.
Electronic devices emit harmful blue light that can disrupt melatonin levels. Also, their content can often be too stimulating for our minds right before we hit the hay.
Give yourself some distance from your devices! One hour before you go to sleep is enough time for your natural lullaby to start working its calming magic.
Get some exercise during the day
One of the simplest but most effective ways to combat insomnia is to get plenty of exercise during the day. Even a light jogging session or an afternoon at the gym can make all the difference when it comes to getting a good night’s sleep.
Not only does exercising help you mentally relax, but it stimulates the release of endorphins, bringing with it happiness and a well-deserved sense of accomplishment.
Furthermore, regular exercise helps increase the amount of time you spend in deep sleep – something that many people with insomnia sorely lack.
So if you’re struggling with insomnia, don’t forget your daily exercise routine; it may be just what you need to combat your sleeplessness and get back on track.
Avoid caffeine at least six hours before bed
Trying to combat insomnia can be a difficult task and avoiding late afternoon cups of coffee could be the answer. Instead, try replacing that cup of joe with something non-caffeinated such as herbal teas or sparkling water with some flavor.
Those alternatives can still provide that comforting feeling of having something in hand, just minus the caffeine. By steering clear of stimulants after mid-afternoon, your body is given more time to settle down and prepare its natural cycle of winding down for sleep.
Such a simple switch could ultimately prevent you from being wired due to excess caffeine consumption which will help combat sleepless nights.
Starting a journal can be an effective way to combat insomnia. First, it can help reduce stress and anxious thoughts by allowing you to reflect on your day and clarify your thoughts into words.
Journaling is also a useful tool to create a nightly routine that rewinds the mind and body. Before going to bed, take 10 to 15 minutes out of your evening to write down three things that happened during the day whether they’re good or bad.
This should help shift the focus away from any worries you may have been dwelling on. Also try writing down small objectives achieved throughout the day and spend extra time reflecting on why they made you feel fulfilled.
With practice you’ll find solace through journaling as it becomes increasingly easier to combat insomnia.
Try natural sleeping aids
Natural sleep aids like chamomile tea, melatonin, and valerian root help combat insomnia. Chamomile tea is known for its relaxing aroma that can help soothe frayed nerves while also promoting a calmer feeling.
Melatonin helps reset the body’s internal clock which can be helpful if your circadian rhythm is out of alignment. Valerian root is a common sleep aid to combat insomnia since ancient times.
According to some studies, it helps reduce the time it takes to fall asleep while lengthening total sleep time. Though it can take some trial and error to find the right natural sleep aid combination for you, it is worth your time and effort!
Learn how sleep influences your mental health
Not getting enough shut-eye can significantly impact your mental health, yet many people overlook this simple solution when trying to boost their mood.
In the following link, we’ll discuss how important a good night’s rest is for overall well being, and how you can use it to improve your mental health.
Learn how sleep influences your mental health
Here is everything you need to know about the importance of a good night’s sleep for your mental health.
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