Five (5) Ways To Overcome Insomnia

We live in a fast-paced world with so many things begging for our attention that getting the required number of hours of sleep is becoming a big deal. As living things, sleep is good for body, soul and mind.

If you have difficulty falling asleep, waking up during the night, waking up too early, daytime tiredness, difficulty focusing, irritability, depression and anxiety then you are suffering from insomnia.

The following simple adjustments in lifestyle and routine can go a long way in helping you get the quality and quantity of sleep you need:

1. Have a regular sleep schedule

Wake up and go to bed at the same time every day—even on weekends. This helps your body get into a routine, making it easier to fall asleep at night and wake up feeling refreshed in the morning.

By sticking to a schedule, you’ll also be more alert than if you slept for the same total amount of time at varying hours during the week.

2. Avoid caffeine after 2p.m

Health experts note that downing an extra cup of coffee or an energy drink to get you through the post-lunch slump could hinder your ability to fall asleep later in the evening.

Caffeine can also lead to a vicious cycle: after a poor night’s sleep, you might rely on more coffee to get you through the day. Then, when it’s time to go to bed, all that caffeine makes it difficult to sleep yet again.

3. Check your medications

The secret to a better night’s sleep could be found in your medicine cabinet. Many common prescription and over-the-counter medications can interfere with your sleep.

Pain relievers and cold medications, often contain caffeine or other stimulants, making falling asleep more difficult.

Your doctor can help you decide if you should adjust your dosage or make other changes regarding treatment.

4. Exercise earlier in the day

Getting active during the day can help reduce the stress hormones that often keep us awake at night. Regular exercise also promotes deeper, more restful sleep.

While it’s important to get moving, be sure to wrap up your workout in at least three hours before bedtime. This gives your body adequate time to relax, allowing your heart rate, body temperature and adrenaline levels to drop.

5. Reserve your bedroom for sex and sleep

Using the bedroom for activities other than sex or sleep can make sleep more challenging – particularly if you already struggle to get enough sleep. Doing work on your laptop or watching TV in bed are bad bedroom habits.

These types of activities cause our brains to form an association between our bed and actions other than sleeping – meaning your brain is then less primed for sleep and relaxation when your head hits the pillow.See Full Details. .