If you have been having trouble falling and/or staying asleep at night, you’re not alone. The Sleep Health Foundation reports that roughly one in every three people has at least mild insomnia. For some people, prescription medication may be the best option for managing such a condition: however, it is generally preferable to seek a natural solution first. Here are 8 simple tips that could help you catch more Zs and wake up feeling great each and every morning!
Limit Screen Time Before Bed.
Most doctors recommend limiting screen time (i.e. computers, television, cell phones, tablets, etc.) before going to bed–avoiding all screens for the last hour of wakefulness if possible. This is admittedly a difficult rule to follow in the year 2016, but many who have adopted it swear by it. If nothing else, it is a great chance to start reading, journaling, meditating, or any of those other activities you’ve always wanted to do.
The concept is simple enough: the more you do during the day, the more worn-out you will be when it comes to sleep. Exercising helps stimulate and regulate many important functions in the body–and its benefits are not just limited to providing great sleep. You can reduce stress, boost confidence and feel better all day long while also sleeping better by just setting aside a half hour for exercise each day.
Watch What You Eat And Drink.
“You are what you eat,” says the old maxim, and the saying proves to be true more often than not. The food and drinks we consume affect virtually every aspect of our health–from weight, to blood pressure, to energy levels, and, of course, sleep. Eating well, combined with a healthy lifestyle, tends to lower your risk for insomnia long-term. Moreover, in the short term, there are many foods and drinks that you should avoid right before bed. Coffee, tea, and chocolate, for example, contain caffeine–which stimulates activities in the brain that can keep you awake and reduce your quality of sleep. The effects of caffeine are strongest during the first four to six hours after consumption, but it remains active in the bloodstream for as long as twelve hours. Even though it may make you feel sleepy at first, Alcohol is another factor that can reduce your quality of sleep–so limit consumption at bedtime. Last but not least, eating and/or drinking an excessive amount of anything right before bed can create discomfort and/or a need to go to the bathroom, so be wary of late-night snacks and beverages.
If your racing thoughts and worries seem to be the main culprit for your sleep troubles, you may wish to reconsider the way you are dealing with stress in your life: limiting stressful situations, avoiding procrastination, meditation, and therapy are all options you may wish to consider.
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