– Are you struggling to sleep no matter how tired you are? Or do you maybe wake up in the middle of the night and lie awake for hours, just waiting for the Sun to rise? If so, you likely have insomnia. Insomnia is a common problem that takes a toll on your energy, mood, and ability to focus during a day. By changing your habits and sleep environment, you will be able to put a stop to insomnia and finally get a good night’s sleep. So, let’s start with what is actually insomnia?Source: Pinterest
– Insomnia is the inability to fall asleep or stay asleep at night. It often results in unrefreshing or non-restorative sleep. Not everybody needs the same amount of sleep but insomnia is defined by the quality of your sleep and how you are spending eight hours a night in bed. If you are feeling fatigued during the day, you may be experiencing insomnia.
– Here are some tips on how to beat insomnia:
- Wake up at the same time every day – during the weekends, it is tempting to wake up late, especially if you have had poor sleep during the week. However, if you are suffering from insomnia, you should try and get up at the same time every day in order to train your body to wake up at a consistent time.
- Stop consuming alcohol, nicotine, and caffeine – the effects of caffeine can last for several hours, so the chance of it affecting your sleep is big. In general, it might not cause difficulties initiating sleep, but it can cause frequent awakenings. Alcohol may have a sedative effect for the first few hours, but it could lead to frequent arousals and a non-restful night.
- Exercise regularly – regular exercise can improve sleep quality and duration of the sleep. Keep in mind that exercising before your bedtime can have a stimulating effect on the body and should absolutely be avoided. Try to finish exercising at least three hours before going to bed.
- Do not eat or drink before going to bed – eating a late dinner or snacking before your bedtime can activate the digestion system and keep you up. Additionally, drinking a lot of fluids before your bedtime can overwhelm your bladder, requiring you to frequently wake up in order to go to the bathroom.
- Use CBD oils for insomnia – CBD induces a feeling of sleepiness and peacefulness, making it perfect for insomnia and other sleep disorders. There are different strengths of such oils, and to pick the best CBD oil for you is to know your symptoms well. Your doctor will be able to help you determine what strength you should use.
- Make your sleeping environment comfortable – the temperature, lighting, and noise should all be controlled to make your bedroom peaceful and comfortable for you to sleep in. Your bed should be cozy and if you have a pet in the room with you, consider having the pet sleep somewhere else if it tends to make noise or wake you up during the night.
- Reduce stress – there are some relaxation therapies and stress reduction methods you might want to try to relax your mind and your body before going to bed. Example include muscle relaxation, deep breathing techniques, imagery, meditation, and biofeedback.
– Keep in mind that talking to your doctor about your sleep problems and any other health issues is important. Lack of sleep can lead to depression and other illnesses or injuries and treatment or advice might help you avoid such problems, and might help you feel better or find a way to battle it.