Have you ever had a situation like this: You spend the whole daydreaming about coming home and collapsing into bed, but as soon as this finally happens, all traces of sleepiness disappear immediately? If so, you are not alone. Constant stress causes thousands of people to suffer from sleep disorders every day.
We advise you not to despair. Instead, follow the helpful tips compiled in this article. Not only will they help you overcome insomnia, but they will also allow you to get up easily in the morning!
Tips for Better Sleep When You Have Insomnia
10. Make Sure You Get Enough Sleep
The optimal sleep duration time is individual for every human being, but, on average, an adult needs from 7 to 8 hours of rest.
If you sleep less than that, a sleep deficit accumulates, resulting in reduced work performance and constant drowsiness.
9. Give Up Coffee
No matter how tempting having that extra cup of coffee at work might seem, don’t do it. Caffeine inhibits the absorption of adenosine, preventing you from calming down and subsequently leading to problems with sleep.
8. Get A Breath Of Fresh Air
Make it a habit to take a relaxing stroll before going to sleep. Try not to give in to laziness; it’s important that you keep it up every evening.
Just half an hour spent out in the fresh air will guarantee you a sound and pleasant sleep all night long.
7. Use Your Pillows Correctly
If you sleep on your back, put pillows under your knees and lower back. If you prefer lying-on your side, clamp a pillow between your legs.
If you sleep on your stomach, place a pillow under the lower part of your abdomen. This will allow your body to assume the correct position while reducing the load on your spine.
6. Do Not Sleep With Your Pets
Without a doubt, your cat or dog is a fully-fledged member of the family. But letting them share your bed is a really lousy idea.
Scientists conducted a study which showed that 64% of people who prefer napping with their pets suffer from sleep disorders.
5. Turn Off Your Gadgets
The luminescence emitted by our gadgets is much more harmful than we think. The rhythm of our sleep is controlled by the hormone melatonin which begins to be actively produced in the absence of light.
By using gadgets right before bedtime, you are hindering the synthesis of the hormone, thus depriving yourself of normal rest.
4. Use Your Bedroom For What It’s Meany To Be Used For
By using your bedroom for working, exercising, or entertaining guests, you’re making it very difficult for your brain to perceive it as a place of rest.
Be sure to relocate all such activities to other rooms in the house. The bedroom should be for relaxation and sex only!
3. Rest During The Day
Allow yourself a little nap in the middle of the day. To feel refreshed, you only need 10-30 minutes of rest. If you sleep for longer, you risk entering deep sleep phases which will result in a sense of fatigue upon awakening.
2. Don’t Forget About Magnesium
Magnesium can play a key role in your ability to sleep soundly through the night. We advise you to include magnesium-rich foods in your diet or take biological supplements about half an hour before going to bed.
1. Don’t Toss And Turn In Bed
Can’t get to sleep? If you’ve been lying in bed without dozing off for more than 20 minutes, try engaging yourself in some relaxing activity such as reading a book or listening to pleasant music.