Beating Insomnia – A Few Tips to Sleep Better
Somewhere between 20 and 40 percent of people have insomnia at some point during each year, with about 10 percent of people in the United States suffering from chronic insomnia. Although small changes may not help everyone to sleep better, they may help some people who suffer from sleep difficulties from time to time. Next time you’re having trouble sleeping, consider trying the following tips to sleep better.
Get on a Schedule
One thing that can really help to improve sleep is to go to bed and get up at the same time each day, even on the weekends. At the very least, consider shifting your typical schedule by no more than one hour on the weekends. This will help to regulate your body’s clock. Try not to nap if you can avoid it, especially if it’s later in the afternoon, as this can interfere with your sleep schedule.
Change Bedroom Conditions
Another step for improving sleep is to change the conditions of the bedroom. Make it a place geared toward sleep, keeping it cool with a temperature between 60 and 70 degrees and making the room as dark as possible. Make sure that the mattress is comfortable, and consider getting silk bedding to help keep yourself cool. Some people also find that a weighted comforter is helpful, but not all people like the sensation of being weighted down. Take steps to make the room as quiet as possible, perhaps even wearing earplugs when you go to bed to further limit noise.
Some supplements, such as melatonin, may help to promote sleep in certain people. Drinking chamomile tea before bed can also be helpful for some people. Other supplements that can be helpful include valerian and kava. Check with your doctor before using any supplement, as they’re not safe for everyone and can have side effects. Also, start with the lowest dose to avoid taking more than necessary.
Consider starting a relaxing routine before going to bed, gradually winding down from a stressful day. This could include taking a warm bath, meditating or even doing a few yoga poses. Just don’t do anything involving screens, as the light from TVs and computer or tablet screens tends to interfere with sleep. Avoid these within a couple hours of going to bed if at all possible.