10 Tips To Beat Insomnia

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The National Center for Sleep Disorders Research at the National Institutes of Health says that about 30-40 % of adults have some symptoms of insomnia within a given year, and about 10-15 percent of adults have chronic insomnia. However, while bouts of short-term insomnia may be a nuisance to some, lasting for only a few days or weeks, chronic insomnia can be a real issue when it comes to our everyday lives.

 Simple lifestyle changes can make a world of difference to your quality of sleep.

Follow these 10 tips for a more restful night-

1. Create a restful sleeping environment

Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting, and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep.

2. Keep regular sleep hours

Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you’re likely to feel tired and sleepy.

3. Make sure your bed is comfortable

It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old.

4. Cut down on caffeine

Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.

5. Exercise regularly

Moderate exercise on a regular basis, such as swimming or walking, can help relieve some of the tension built up over the day. But make sure you do not do vigorous exercise, such as running or the gym, too close to bedtime, as it may keep you awake.

6. Do not over-indulge

Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.

7. Do not smoke

Nicotine is a stimulant. People who smoke take longer to fall asleep, wake up more frequently, and often have more disrupted sleep.

8. Write away your worries

If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. The aim is to avoid doing these things when you’re in bed, trying to sleep.

9. Try to relax before going to bed

Have a warm bath, listen to quiet music or do some gentle yoga to relax your mind and body.

10. If you cannot sleep, get up

If you cannot sleep, do not lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.


Source: https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/

Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.