In the United States, more than 10% of adults struggle with insomnia. There can be different reasons for this debilitating disorder. You might be kept awake by the stresses of life, or you might have a work schedule that makes deep sleep difficult. But if you’re devoting your life right now to working harder so that you can retire early, try some of these tips to help you sleep better.
Each person has their own preference for room temperature. If a room is too hot for you to rest, you’re not likely to doze off. Make sure you aren’t using too many blankets.
Close your curtains, as well. As the sun begins to rise, it brings in extra warmth that can make you uncomfortable. If necessary, purchase thick curtains that will keep the sun from disturbing you too early.
Caffeine can speed up your heart rate, which means you’ll feel wide awake in bed, even if it’s three in the morning. Coffee and soda should both be taken in moderation. Resolve not to drink either of these in the evening because the effects of caffeine can last for a long time.
If you need a warm drink before bed, consider a mug of chamomile tea. Replace soda with a glass of water. If you don’t like the taste of water, add natural flavoring such as honey. These changes might help you to become sleepy at bedtime and get a better night’s rest.
Nature provides us with many possible solutions to our insomnia, so you don’t have to resort to prescription drugs. Some studies have shown that magnesium has a positive effect on people who struggle to get quality rest.
Taking a magnesium drink as you get ready for bed can help you fall asleep faster. Magnesium works best if taken two hours before bedtime. This allows it to work in your system and relax your nerves.
It can be taken as a drink or in the form of tablets, which are available at any pharmacy.
If you live a sedentary lifestyle, you won’t be tired enough to fall asleep when you get into bed. A lack of exercise combined with the glare of a computer or cell phone can do the opposite of making you tired. Bright lights keep your mind alert while your body desperately needs rest.
Resolve to do a little bit of exercise every day. It doesn’t have to be a heavy work-out; a brisk walk around your neighborhood can do the trick, tiring you out and taking care of the nerves that keep you from sleeping at bedtime.
There are many reasons to go for a walk. This light exercise is a great way to stay physically fit and lose excess weight. It also makes you feel more creative. There are so many benefits in exercise aside from sleeping; you lose nothing by giving it a try!
Another common natural remedy for insomnia is melatonin. Taking two tablets before bed will help make you feel sleepy. Be sure to avoid the bright lights of your electronic devices after you take the melatonin, or it might cancel the effects of the remedy.
Instead of watching television before bed, try something soothing like a book. Make sure it’s a book you’ve already read, so you won’t be tempted to keep turning the pages and find out what happens next. Or, try The Paris Review’s “Sleep Aid” series of the dullest prose ever written. Relaxing with activities like reading helps you wind down without depending on the lights of a screen.
Insomnia can be a great burden to bear, and those who suffer from its struggle to do the most basic activities. If you need help getting a better night’s sleep, try some of these methods. Changing your lifestyle might make the difference that you need to get quality rest.