Do you regularly toss and turn in bed? Maybe your mind is swarming with your to-do list for the next day, or maybe you just can’t get comfortable.
You’re not alone. In fact, about 25% of Americans experience insomnia.
The good news is that you don’t have to settle for sleepless nights any longer. There are a few simple tricks that can improve your sleep quality and leave you feeling rested the morning.
Do you want to know more? Keep reading to learn how you can beat insomnia.
1. Maintain Your Sleep Schedule
It’s no secret that sleeping in on the weekends in tempting. However, doing this can actually make your insomnia worse.
Let’s say you sleep in an extra two hours on Saturday and Sunday morning. That means when Sunday night rolls around, you probably won’t be ready for bed at a reasonable time.
Instead, make sure you maintain a consistent sleep schedule. Go to bed at the same time every night and wake up at the same time every morning. This will help train your body to sleep and stay asleep at night.
2. Get Up and Active
It seems like regular exercise is the answer to almost every health condition—and sleep quality is no different.
Exercising during the day reduces stress and tires your body out. When it’s bedtime, your body will be ready to get some much-needed sleep.
However, you’ll want to make sure you aren’t squeezing your workout in right before bed. Exercising can give you a rush of energy which your body needs to come down from before you can sleep. So, stick to exercising in the morning or afternoon for the best results.
3. Drink Some Water
If you’re constantly waking up throughout the night, you may feel like you have to avoid drinking water before bed. After all, the last thing you want is to wake up yet again because you have to use the bathroom.
However, even mild dehydration can increase the stress hormone in your body and disrupt sleep. Aim to drink about 8 ounces of water an hour and a half before bed. This helps to ensure you won’t get dehydrated throughout the night but also limits the chances of needing a midnight bathroom break.
4. Turn Everything Off
Do you have a habit of scrolling through social media or watching TV until you fall asleep? These activities can actually keep your brain active for longer, making it hard to go to sleep.
Instead, you’ll want to turn off all your lights, as well as your TV. Keep your phone on silent and flip it over so you aren’t awoken by your screen lighting up due to notifications.
5. Take a Melatonin Supplement
Everyone’s body has an internal clock that helps you fall asleep at night and wake up in the morning. When it’s nearing bedtime, your body starts producing the hormone melatonin to help promote restful sleep.
If you’re having trouble falling asleep, melatonin supplements may help. Just take one half an hour before bed and enjoy a good night’s sleep.
If you suffer from sleep apnea, you may want to talk to your doctor. There are special medications and devices that could help more than an over the counter melatonin supplement.
Sleep apnea can become dangerous if left untreated, so be sure to keep your doctor up to date and learn more about your life insurance options.
Improve Your Sleep Quality Tonight
Don’t settle for restless nights anymore. Just follow these tips to improve your sleep quality, so you can wake up feeling refreshed and ready to start the day.
Does stress prevent you from falling asleep at night? Then check out these tips to help you unwind after a bad day.