Insomnia is a sleep disorder making it difficult for you to get some rest. While it may be normal to struggle to fall asleep every once in a while, insomnia instead is when you struggle to fall asleep for an extended period. This can make it difficult to perform your normal routine and may lead to some negative health effects. If you have been experiencing problems going to sleep or staying asleep, you might be looking for ways to manage this issue. To support you in your journey to better sleep, here are seven tips to manage your insomnia.
1. Stop Eating A Few Hours Before Bedtime
If you experience nightmares or trouble staying asleep, eating too close to bedtime could be the culprit. While you’re asleep, your body works hard to repair itself, and adding digestion into the mix of what your brain is already trying to do can negatively impact your sleep quality. According to medical experts, it’s essential to refrain from eating at least three hours before bed to reduce indigestion and symptoms of acid reflux.
2. Invest in High-Quality Bedding
If your mattress doesn’t adjust to your body weight or creates bumps across odd angles, it may impede your path to sleep. Similarly, if your pillows and blankets are not comfortable, you may find yourself waking up repeatedly overnight. Besides creating sleeping problems, these issues also lead to other health challenges such as backache. By investing in high-quality bedding such as a memory foam mattress, premium pillows, and a weighted blanket, you can sleep with the utmost comfort and wake up refreshed.
3. Put That Phone Away
The blue light that is emanated through your phone can disturb your circadian rhythm. Additionally, scrolling on your phone for an hour before bedtime doesn’t help you fall asleep. Modern phones now come with the functionality to turn off the blue light and enable sleep mode to prevent your bedtime scrolling. To improve your sleep quality, make it a habit to put away your phone at least an hour before the time you want to fall asleep. You can also use an app usage tracker to keep you accountable as you readjust.
4. Exercise Earlier in the Day
When it comes to battling insomnia, you may find plenty of advice about exercising to make your body tired. However, working out too close to bedtime can cause your energy levels to spike, making it harder to fall asleep. While learning how often you should exercise, try to do your workout early in the morning. This keeps you refreshed through the day, and makes it easier for you to sleep at night.
5. Keep your room clean
Maintaining a clean space is crucial for good sleep hygiene. A messy room can lead to a racing mind and doesn’t help with calming your mind as you try to fall asleep. If you regularly throw your clutter into the bedroom, make it a point to clean the space before you go to bed. Invest in solutions such as a custom closet organizer or a set of storage boxes to help you declutter your space.
6. Ensure a Cool Temperature
While asleep, your body temperature lowers, emitting heat into your blankets. Because of the trapped air, it can become uncomfortably warm and wake you up. If overheating disrupts your sleep, install a smart thermostat to keep you cool at night. If you’re a hot sleeper, materials like linen and cotton allow for more airflow and cooler sleep.
7. Explore Herbal Options
Some essential oils offer calming effects for your mind and body, leading to peaceful sleep. Aromatherapy is the use of plant extracts for massaging and calming smells. Invest in a sleep oil roll-on with calming scents of lavender or try a scented pillow. This can help you get some well-deserved sleep through nature’s herbs.
Depending on your needs, one method may work better than others. However, through trial and error, you’ll be on your way to better sleep.