Growing older usually means losing precious minutes of our sleep time. Whether the result of our responsibilities or juggling school, work, and social life — it seems there are not enough hours in a day to get a restful sleep. But sometimes, when we’re finally ready to drift off into the dreamland, and we close our eyes, we realize that we simply cannot fall asleep.
Insomnia is a common problem that affects 10 to 30% of adult people. If you’re one of them, you might have trouble getting a good night’s sleep. It can negatively influence your daily performance and, in the worst case, may lead to an unfortunate accident.
In that case, you might try using natural remedies, keeping a regular sleep schedule, preparing an appropriate sleep environment, developing a bedtime routine, and avoiding caffeine. These simple adjustments to your daily routine can go a long way in resolving your sleeping problems. Make sure to check out the tips below to get you sleeping again!
Use Natural Remedies
There are a lot of natural remedies you can use to improve your sleeping patterns. For example, while some people prefer to sleep with lavender-scented pillows, others use Kosher Blends CBD oil or other sleep-inducing products.
Aromatherapy is also an excellent way to improve your sleep quality. The essential oils will help you relax and get your mind off of the things that are worrying you. In addition, having a cup of chamomile tea before bedtime will give your body a relaxing sensation and help you fall asleep faster.
Keep a Regular Sleep Schedule
One of the most common reasons for insomnia is the lack of a regular sleep schedule. When you keep changing the hours when you go to bed and set your alarm to, your body’s natural clock gets confused, and you might find yourself unable to fall asleep at night.
To avoid disrupting your sleep cycle, you need to establish a regular sleep schedule. Try going to bed and waking up at the same time every day. At first, it may be a little challenging, but once you slowly condition your body, it will be much easier to prepare for sleep once it’s your bedtime.
Let Go of Stressful Thoughts
Sometimes, we lie in bed at night stressing over things that happened the other day or events we might face in the future. However, being anxious before going to bed will only make it harder for you to fall asleep.
Try taking a few minutes before you head to bed to let go of all the stress of the day and breathe deeply to relax your mind and body fully. If you still have problems with anxiety holding you back from a peaceful slumber, consider asking a health practitioner for some advice on dealing with stress.
Prepare an Appropriate Sleep Environment
If you have trouble falling asleep at night, try creating an appropriate environment for sleep. Your bedroom should be used only for two things: sleeping and intimacy. If possible, don’t use your bedroom as a study room or a home office.
If you’re used to watching TV or working in your bedroom, you might want to change your ways. First of all, eliminate any distractions from this room. Also, think about the temperature of your bedroom. The optimal room temperature for sleep is between 65-72 degrees Fahrenheit. You might also want to make your bedroom comfortable by adding more soft pillows or blankets.
Establish a Bedtime Routine
Another strategy that can help you sleep better at night is creating a bedtime routine. Doing this will help put your body in relaxation mode so that when it’s time for bed, you’ll be ready for sleep.
Here’s what you can do: take a warm bath about 30 minutes before going to bed, drink herbal tea, read a book, meditate, stretch, or even write down any thoughts that bother you so that they don’t keep you up at night. Don’t exercise right before bed, as intense physical activity can stimulate your body and make it difficult to fall asleep.
Stay Away From Caffeine
Caffeine might make it harder for you to fall asleep because it stays in your system for several hours after consumption, impairing your sleeping patterns. Furthermore, it can affect REM sleep, making it harder to fall asleep at night and feel refreshed and energized for the day ahead of you.
If you’re having trouble sleeping at night, try eliminating all sources of caffeine from your diet in the evening, including caffeinated drinks like soda, tea, and energy drinks. The best way would be to stop your caffeine intake altogether, but sometimes you might need coffee to survive through the day. If you cannot eliminate caffeine from your diet, try limiting yourself to 1-2 cups of coffee in a day.
Napping is a great way to recharge your energy levels, but if you drift off too late in the day, it can disrupt your sleep cycle at night. If you need to take a nap during the day, do not exceed 30 minutes of sleep time. Otherwise, napping for too long may ruin your natural nighttime pattern and cause insomnia.
Consider taking a walk instead of taking a nap as light activity is one of the best ways to get rid of drowsiness and improve alertness during the day. What is more, a light workout stimulates the central nervous system, allowing you to de-stress and making it easier to fall asleep later at night.
Sleep is a crucial part of our lives, and we should never neglect it. While there’s no miracle cure for insomnia, you can try getting a full night’s sleep with some simple adjustments to your routine.
Remember to stay away from caffeine, make your bedroom comfortable, and avoid taking extended naps throughout the day. With these steps, you will develop a healthy sleeping pattern that will improve your mood, energy levels, and overall performance during the day.
Nevertheless, if you’re having severe sleeping problems, you might need to consult your family doctor or health practitioner. It is the best way to determine the cause of your insomnia and develop a treatment strategy. Best of luck!