Up to a third of adults suffer from insomnia at one time or another. An occasional restless night won’t cause any harm but missing sleep on a regular basis can have serious consequences. Apart from feeling tired and irritable, concentration and memory can both suffer and you will find that you become more prone to illness.
If the problem persists then it is time to see your doctor but there are some tips you can try first to help you get a good night’s sleep.
Take a walk
It’s not just the exercise that helps. Researchers have found that exposure to light can help regulate your body clock. Reinforce this by heading out at the same time every day.
Plan worry time
If you set aside a time to focus on the things that worry you then you can deal with them in an organized manner. Give your problems attention at a time of your choosing and they will be less likely to bother you when you are trying to sleep.
Don’t nap during the day
When you haven’t slept well a nap may seem attractive but it can do more harm than good by making you less tired and confusing your body clock.
Give up alcohol
A nightcap may make you feel more relaxed but alcohol is known to disrupt sleep. It’s best to avoid drinking for at least two hours before going to bed.
Give up the cigarettes
Nicotine is a stimulant that increases your heart-rate and makes your brain more active. This is something to be avoided when you are having trouble sleeping.
Set a bedtime
Most parents know the value of a regular bedtime for their children but don’t think that adults need this structure too. Set a regular bedtime and you will find that the routine helps your body learn when it is time to sleep.
Wind down before bedtime.
Establish a routine that helps your body wind down in the hour before you go to bed. You should avoid anything stressful or work related. Instead, listen to music or read something that’s not too taxing.
Prepare your bedroom
Your bedroom should be a place to relax, not an extension of the rest of your day. Ban anything connected with work, get rid of the television, and turn off your phone. If you leave the things that grab your attention out of the bedroom, you increase your chances of getting a restful night.
The reality is that insomnia can leave a significantly negative effect on our lives which is why we would recommend you to take action sooner rather than later. Ignoring insomnia can lead to more serious health problems down the line, so we encourage you to try home remedies or seek a professional advise!
We’ve seen many people regretting their decision to not take any action until they actually realize how big of a problem it has become. Don’t be one of them!