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Cure Your Insomnia: 5 Easy StepsMarch 14, 2014
We’ve often spoken about insomnia on this blog because it is something that affects so many of us, with some studies suggesting that more than 50% of people experience sleep problems. Insomnia’s effects can range from simple continual tiredness to more serious health risks. While it might be tempting to medicate insomnia away with sleeping pills, you could be actually doing more harm than good!
So, how can you get that great night’s sleep without having to medicate?
Step 1: Have a Bedtime and go Phoneless
It might sound silly, but you need to ensure that you plan your day so that you have enough time for sleep. If you find that you are constantly working late at night and losing sleep hours, it will have a negative effect on your health. Have a specific time at which you must pack away work and go to sleep. While this might not sound like a good method to get your work done, being refreshed and well rested in the morning will improve your ability to concentrate and work.
You should also get into the habit of turning off your phone at a set time every night. Constantly worrying or checking your mobile phone prior to sleep will have a negative effect on your sleep.
Step 2: Avoid Caffeine and Alcohol
Coffee and energy drinks might be great as the occasional pick-me-ups, but the body quickly gets used to them and becomes dependant on them. While you might not be getting the lift from that third cup of coffee anymore, you may still struggle to fall asleep at night thanks to the caffeine running through your body. If you are struggling with insomnia, avoid caffeine completely, or if you really need coffee, avoid drinking it at least eight hours before sleep. If you need a pick-me-up in the morning, try having green tea.
While many people think that a nightcap before bed can help them to sleep, alcohol may cause you to have less REM sleep. This deep sleep is where you get your best relaxation and not having enough will cause you to wake up feeling tired.
Step 3: Exercise and Meditate
Exercise is a must in everybody’s life. Exercise is not just to keep fit and healthy, but it can relieve depression and help you to sleep better at night. While it might be difficult to drag yourself away from the warm duvet in the morning to go for a run, the ‘runner’s high’ that you will get from it is a great way to start your morning.
Relaxing exercises such as yoga or even meditation can vastly improve your sleep. The act of ordering your thoughts or emptying your mind will help you to worry less about things while you are trying to fall asleep. If you find that you are still worried about the things that you still need to do, write them down in a to-do list. This act, like meditation, can help you to clear your mind.
Step 4: Have a Routine
When you get home from work you should have a set routine that helps you to relax. Take a bath, go for a walk or simply read a book. The simple act of separating your work and home life will not only help you to de-stress, but it can also help you to sleep at night.
Step 5: Get the Right Bedroom
A restful and sleep conducive bedroom environment is essential to getting a good nights sleep. Ideally your bedroom’s temperature should be around 18-21 degrees and it should be dark, so avoid having your cellphone, tablet or laptop charging in the bedroom. The flashing light as it charges can play havoc with your sleep patterns.
You should also considering aromatherapy oils in your bedroom. The pleasant scents in the bedroom can make it a more relaxing and sleep conducive environment.
Different people have different sleep needs. You might find that your partner might have different sleep habits to you or is more active at night, in which case it is a good idea to think about getting a memory foam mattress.You should also ensure that your mattress is firm enough for you and isn’t worn out. If you need help or advice about what the perfect mattress is for you, chat to your local sleep solutions expert.
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