Insomnia can be stressful and upsetting. Lying awake, unable to sleep, when you know you have a busy day tomorrow is awful, and it can feel as though there’s no solution. However, some simple lifestyle changes can be enough to beat your insomnia and get better quality sleep.
Keep a sleep routine
Going to bed and getting up at roughly the same time every day, even at the weekend, will help you to program your body to sleep better. Choose a time when you’re likely to feel tired and sleepy and always go to bed at that time.
Create a restful sleeping environment
Your bedroom should be somewhere restful and peaceful. Control the temperature, lighting, and noise to make a bedroom environment that helps you to fall and stay asleep. If you have a pet that likes to sleep in your room with you, consider shutting them out if they disturb you during the night and wake you up.
Make sure your bed is comfortable
It will be almost impossible to get a good night’s sleep if your mattress is uncomfortable. The same holds true if your bed is old or too small. Make sure your bed feels comfy and provides enough support for your body.
Moderate exercise on a regular basis, such as swimming or walking, can help to relieve any tension that has built up during the day. However, be careful not to do vigorous exercise, like running or a trip to the gym, too close to bedtime, as it could keep you awake.
Cut down on caffeine
Cut down on caffeinated drinks, such as tea, coffee, energy drinks, and cola, especially in the evening. Caffeine will interfere with your sleep and can prevent a deep slumber. Instead, at night, consider a warm, milky drink, or herbal tea without caffeine.
Too much food or alcohol, especially late at night, can disturb your sleep patterns. Alcohol can help you fall asleep at first, but it will disrupt your sleep later on during the night and can make you more restless.
Nicotine is also a stimulant, so try to give up smoking if you’re a smoker. People who smoke tend to take longer to fall asleep, wake up more often, and have more disrupted sleep.
Relax before bed
Have a warm bath, listen to soothing music, or do some yoga to relax your mind and body ready to bed. You could also try to unwind in the evenings with our long lasting CBD gummies for sleep.
Write out your worries
If you regularly lay in bed thinking about things like your to-do list for the next day, set aside sometime before bed to make your plans for the next day. Avoid doing these things when you’re in bed so you can focus on sleeping instead of planning.
If you can’t sleep, get up
If you can’t sleep, try not to lie there worrying about it. Get up and do something that you find relaxing until you feel sleepy again, and then go back to bed.
For example, some people find sitting in a comfortable chair and listening to calming music is helpful when they can’t sleep in the middle of the night. This activity can help you let go of stressful thoughts running through your mind.