Did you know that insomnia affects nearly one-third of every 100 persons? Fortunately, with a few tips, anyone can treat insomnia.
Treatment however depends on the source of your sleeplessness and people who find DIY tips unfit should visit their doctor for optimal insomnia management. Some people with insomnia find it useful to drink a cup of tea before bed. You can check out the various differences here. That said, here are 4 key tips that can help with insomnia:
1. Watch Out for Hidden Caffeine
Millions of people all over the world rely on coffee to improve concentration and stay alert, especially in the morning. While caffeine is not a drug, it can be addictive and lead to overreliance.
The result? – Sleep issues. Consumption after midday may cause sleep issues. As such, avoid coffee in the afternoon and evening to preserve good sleeping habits. Moreover, watch out for hidden caffeine.
Caffeine can be found in a variety of foods, beverages, and even pharmaceuticals. Energy drinks, soda, weight reduction meds, pain meds, tea and even chocolate all contain caffeine.
Because caffeine metabolism varies from person to person, you may have to do some experimenting. If you are extremely sensitive, decaf coffee, which contains a little quantity of the stimulant is ideal.
2. Stay Wary of Your Alcohol Consumption
Alcohol is quite deceptive. It may make you tired at first, but it is a sleep disruptor. It upsets your sleep pattern, causing you to wake up too early the next day.
Alcohol consumption may also lead to waking up frequently during the night. This is because alcohol blocks deep restorative rapid eye movement sleep. As if that’s not enough, it relaxes your muscles, particularly those in your throat, raising your risk of snoring and sleep apnea.
As such, select a nightcap that will not dehydrate you or cause a headache the next day. Alternatively, drink a cup of chamomile tea or a glass of warm milk before bed to encourage relaxation and aid sleep.
3. Exercise Helps You Sleep Better
Regular exercise lowers the risk of insomnia and aids in getting a good night’s sleep. According to studies, as little as 10 minutes of aerobic activity per day might enhance sleep quality dramatically. Cycling, running, and swimming are all excellent choices.
Avoid working out within 3 to 4 hours of bedtime to make exercise as favourable to sleep as feasible. Yoga and tai chi are pleasant mind-body exercises to undertake in the afternoon or evening. They are excellent for reducing tension and preparing you for a good night’s sleep.
4. Choose Your Nighttime Snacks Well
Some snacks, when eaten in the evening, may make it difficult for you to get a good night’s sleep. Spicy foods or those that are rich, fried and heavy can trigger indigestion. Carbonated drinks and citrus fruits may also trigger heartburn which will keep you awake at night.
Before sleep, eat light, easily digestible foods like crackers and cheese, fruit, or cereal with milk. These won’t make you feel nauseous. If you suffer from heartburn, sleep with your head slightly elevated to keep stomach acid where it belongs. Lastly, give yourself some time (at least an hour) to digest before going to bed.
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5. Get Up if You Can’t Sleep.
If you’re having trouble sleeping, don’t stress about it. Get out of bed and do something relaxing until you’re tired again, then return to bed. Your bed should be comfortable and inviting, without this you will be unlikely to get a restful sleep. Ashley’s furniture reviews will help you to decide on the perfect furniture for your bedroom. Nevertheless, if insomnia is disrupting your everyday life, make an appointment with your doctor.
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