Having Trouble Sleeping? 10 Ways to Overcome Insomnia and Sleep Better
Overcome Insomnia and Sleep Better
A good night's sleep allows you to wake up feeling refreshed and rejuvenated. During sleep, your muscles relax, your body repairs, and your brain declutters in preparation for the day ahead.
So we can agree that not getting enough quality sleep can hinder your body from achieving these goals. Thus, this can negatively impact your health and well-being.
If you're having trouble sleeping or waking during the night, you could be one of the millions who suffer from insomnia, a potentially serious sleep disorder.
The Potential Health Risks Associated with Insomnia
While you may be painfully familiar with the aftermath of too little sleep, feeling tired, emotional, or having difficulty concentrating, you may not realize the potential long-term effects.
In fact, here are just a few of the many health risks associated with sleep deprivation:
- High blood pressure
- Intensification of chronic pain
- Increased risk of atherosclerosis (plaque buildup in the arteries)
- Increased risk of stroke or heart attack
- Higher risk of developing diabetes
- Higher risk of depression and anxiety
- Weight gain or difficulty with weight loss
10 Tips to Promote Restful Sleep
So, to reduce your risk of insomnia-related complications, it's essential to find a method of improving your sleep.
You see, even a few hours a week of sleep deprivation has a negative impact on the function of your central nervous system. The effects are cumulative.
While no one method will work for everyone, here are several suggestions that could help you overcome insomnia and sleep better at night:
#1 Set a regular sleep schedule
Your sleep cycles are regulated by your circadian rhythms; an internal clock that should be allowing you to fall asleep around the same time each night.
Setting a regular sleep schedule, like going to bed and waking at the same time each day, can help reestablish healthy sleep patterns.
#2 Decrease Evening Screen Time
Cellphones, computer screens, and televisions emit blue light, a light similar to sunlight but more intense. Blue light signals your brain that it is time to be awake and blocks your body's production of melatonin, your sleep hormone.
Avoiding electronics at least one hour before planning to sleep should help you fall asleep easier.
#3 Introduce White Noise
Even while you are sleeping, your brain processes sound. White noise is a consistent sound like the noise created by a fan, humidifier, or commercial white noise machine.
Having this "noise" in the background can help mask other noises known for disturbing your sleep cycles during the night.
#4 Minimize Caffeine Consumption
Caffeine not only increases your alertness and makes it difficult to fall asleep, it also disrupts your circadian rhythms, reducing the quality of your sleep.
Drinking coffee or tea even 6 hours before you turn in will reduce your sleep time by at least an hour.
#5 Establish a Relaxing Pre-Sleep Ritual
Setting a relaxing nightly ritual can help signal your brain that it's time to wind down. Some prefer a relaxing bath while others may opt for a cup of herbal tea and a good book.
The point is, you decide the routine and perform the routine at the same time each evening.
#6 Create a Comfortable Sleep Environment
A room that is too hot or too cold could cause insomnia. So most experts recommend a bedroom temperature between 60 and 67 degrees.
Even then, you may find yourself sweating during the night. If sweating during the night interrupts your sleep, moisture wicking sheets can help you stay comfortable and allow you to stay asleep.
#7 Consider Replacing Your Mattress
Another way to overcome insomnia is to check out your mattress. Although your warranty period may be longer, your mattress should be replaced every 7-10 years, sooner if you notice signs of wear.
Inspect your mattress for sloping edges, bulges or sagging. Investing in a mattress that better supports your frame may alleviate your sleep issues, especially if you wake up with pain.
#8 Resist the Urge to Nap
While you may feel like napping is the best solution for the effects of sleep deprivation, napping can affect your sleep at night.
Now, if you must nap, try to limit it to 20 minutes. A short rest may refresh you just enough to continue with your day without dramatically impacting your ability to fall asleep later.
#9 Engage in Regular Exercise
One of the major advantages of regular exercise is improved sleep. Even 20 minutes of physical activity like walking is beneficial.
Therefore, aim to include more exercise into your schedule. The good news is, you'll experience greater energy and stamina throughout the day that will only help you sleep better at night!
#10 Learn to Relax your Mind and Body
Progressive relaxation exercises and deep breathing can help you learn to relax rather than letting your worries keep you awake.
Actually, try this simple yoga breathing exercise: Inhale through your nose naturally and exhale through your nose slowly, while allowing your body to relax. Directing your focus to the experience of breathing may help you drift off.
You Should Wake Feeling Refreshed
Every morning, you should jump out of bed feeling rejuvenated and refreshed. Setting a consistent sleep schedule, a relaxing sleep ritual, and establishing a comfortable sleep environment may help you fall asleep easier, protecting you from the adverse effects of sleep deprivation.
To create a comfortable sleeping environment, visit Lifestyle Marketplace for duvet cover sets, sheet sets, and pillowcases. Our Deep Sleep Premier 1800 sheets are ultra-soft, wrinkle-free, and ultra-comfortable. Their moisture wicking abilities help regulate your body temperature, so you can sleep comfortably throughout the night and beat insomnia!
- Angela Antrim