Getting the right amount of sleep is crucial to good health. However, everyone experiences insomnia at some point during their lives. Maybe life stresses are bleeding into the nighttime hours, or maybe you’ve just had too much coffee. Use our five tips to deal with insomnia and get some better quality sleep.
1. Check Your Sleep Environment
The first thing to check when you are experiencing insomnia is your bedroom. Make sure that it is dark enough for proper sleep. Make sure it is at the proper temperature, from 60 to 67 degrees Fahrenheit. Clean up any clutter from your bedroom. If possible, remove all TVs and electronic devices from the room.
2. Be Careful With Caffeine
If you drink coffee, try to stop by 2 PM. This will give your body enough time to get the caffeine out of its system before it’s time for bed. The maximum amount of coffee you should be drinking, if you have insomnia, is about 3 cups. Some people who are very sensitive to caffeine may need to cut it out altogether.
3. Don’t Rely on Alcohol
You may believe that alcohol helps you sleep, but in fact, it may cause you to wake up frequently during the night. Alcohol is a central nervous system depressant. It interferes with reaching deep sleep. After a few hours, your body will start eliminating the alcohol from your system, causing you to need to get up and use the bathroom.
4. Listen to Soothing Music
White noise in the bedroom can be a great help for people who are awakened easily by small noises. A partner’s snoring and passing traffic are a few of the sounds you might want to block out. In addition to white noise, many people find it beneficial to listen to soothing music at bedtime. People with racing thoughts may find this especially helpful. Try music with “alpha waves” or “binaural beats” to soothe your tired brain.
5. Get More Exercise
People with insomnia often tend to be sedentary. A good workout during the day increases your serotonin levels and causes your body to be more ready for sleep. If you are exercising regularly, your body will have a better idea when it is supposed to be active and when it should be sleeping. Exercise also reduces stress and anxiety. Being active will help you live a healthier life overall and will contribute to healthy sleep.
Keep our five tips in mind when you are planning your daily activities. Create a peaceful sleep environment, watch out for caffeine and alcohol, put on some soothing music, and be sure to get more exercise. If you try all these tips and still have trouble, talk to your primary care doctor about solutions.