Many of us struggle with sleep on a daily basis. We think we are the only ones that go through this. However, it is more common than you might think. Research shows that about 30% to 48% of people suffer from insomnia. And the chances of women suffering from it are much higher.
Insomnia or sleeplessness can be caused to due to many reasons like stress, anxiety, health problems, etc. No matter what the reason is here are some tips to help you sleep better at night.
Get more light exposure during the day and less at night
Exposure to light is beneficial for you during the day. However, at night that isn’t the case. When you have a lot of light exposure it tricks your brain into thinking its day time. It reduces melatonin which can help you relax.
Try to cleanse your mind before sleeping
This is very crucial. Most times people who are clouded with different kinds of stress struggle with sleep. So, if you can solve the conflict before going to bed do that. But when you cant you can cleanse your mind by writing down what’s bothering you. Or talk to your significant other or friends to feel lighter.
Turn off your gadgets
If you are a light sleeper gadgets can really disrupt your sleep. The beeps of your phone can make you get up in the middle of the night. Looking at the screen at night can also delay your sleep. So, start practicing turning your phones off or not engaging with them right before sleeping.
Avoid caffeine at night
Caffeine during the day might be necessary for some but caffeine at night can be harmful to your sleep. It has a stimulating effect on your nervous system restricting your body from naturally relaxing at night. So avoid coffee at least 6 hours before coffee.
Don’t have liquids right before bed
When you have liquids right before going to bed it will make you get up in the middle of the night for bathroom breaks. This is an unnecessary interruption to your sleep. Try not to have any liquids at least two hours before you go to bed.
Exercise daily
Exercise has so many health benefits. It can really help in reducing your insomnia. Daily exercise does have a lot of benefits however, be mindful of when to do it. If you exercise right before going to bed that will rather be more harmful.
Take supplements
If none of the advice from above works for you and you is still struggling with sleep, this might be the time for supplements. You can consult a professional in this regard to get the proper dosage of the supplements.
Don’t get disheartened even if you cant sleep after trying all of these. Remember that it takes time and practice to adapt to anything. After all of these if you are still struggling you may consider seeing a health specialist.
