Getting enough sleep is an important part of maintaining your overall health. If you’re having trouble falling asleep or staying asleep at night, it could be a sign of insomnia. Insomnia is a sleep disorder that makes it difficult to fall asleep or stay asleep.
On average, adults need about seven to nine hours of sleep per night. This amount is not the same for everyone and can vary depending on a number of factors. More important than the amount of sleep you get is the quality of sleep you get each night. Your sleep needs also change as you age.
Insomnia can leave you feeling tired throughout the day and can affect your physical and emotional health. If your body doesn’t get enough rest, it can affect your mood and ability to concentrate. You may also be at higher risk for conditions like depression, obesity, heart disease, and diabetes.
Treatments and Treatments for Insomnia
Common causes of insomnia include:
- Stress, anxiety, or depression
- Uncomfortable sleeping conditions, such as bed, temperature, or light
- Noise
- Drug use
- Irregular shift work
- Alcohol, caffeine, or nicotine
The good news is, there are several insomnia treatments you can try at home. By changing a few habits and routines, you may be able to improve your sleep quality.
Exercise
Getting some physical activity every day is one of the best remedies for insomnia. Exercise is good for your overall health — and it can improve your sleep quality.
Because exercise releases endorphins that make you feel awake and energized, try exercising early in the morning. You should avoid exercising within two hours of bedtime.
Sleep Hygiene
Practicing good sleep hygiene and sleep habits can help you overcome insomnia. This means you should try to stick to a regular sleep schedule every day. Set a regular bedtime and wake up time so that your body gets used to sleeping at those times.
You should also avoid taking naps throughout the day. This way, you’ll be more tired when it’s time to go to bed at night.
Nutrition
What you eat and drink can also affect your sleep quality. Eating a healthy diet has many benefits, but make sure you don’t eat large meals within a few hours of bedtime.
This also goes for alcohol and caffeine. Caffeine and alcohol can affect the quality of your sleep or make it harder to fall asleep. Cut out caffeine in the afternoon and avoid alcohol after dinner.
One popular solution for insomnia is to drink warm milk or chamomile tea before bed. Both are thought to have effects on the brain that make it easier to fall asleep.
Light Control
When your room is dark, it’s easier to fall asleep and stay asleep. Use thick curtains or blinds to block out light that might wake you up, or try wearing a sleep mask.
This also goes for artificial light. Avoid watching TV or using your phone or tablet before bed. The full-spectrum light from electronic devices is stimulating, making it harder to fall asleep. Instead, try something calming, like reading, listening to music, or taking a bath, before bed.
If you wake up in the middle of the night to use the bathroom, don’t turn on the lights. Instead, use a flashlight to help guide you to the bathroom. Make sure the path is clear and free of trip hazards. Overhead bathroom lights can make it take longer to fall back asleep.
Relaxation
Try to tackle your most challenging tasks or challenges early in the day and not within a few hours of bedtime. Make your bedroom comfortable and ready for relaxation by dimming the lights, lowering the temperature if possible, and reducing noise. Things like earplugs and white noise machines can help.
Hide the clock in your room so you’re not tempted to look at it at night and feel anxious about the time. The more you worry about falling asleep, the harder it is to fall asleep and overcome insomnia.
More importantly, have the right sleep gear, Lazy Lowie is here to make the most of your night. Made with the best quality materials for you.
When to See a Doctor
If you’ve tried several insomnia treatments and they haven’t worked, it may be time to see a doctor. Your doctor will likely perform a physical exam and ask you questions about your sleep habits and patterns.
You should see a doctor if your insomnia lasts for months or if it’s interfering with your daily life. Your doctor may suggest insomnia treatments like sleep aids or behavioral therapy to help you learn better habits and change the way you think about sleep.
So how’s it going #lazysquad? Is the information above useful for you?