The Bed and Sleep Blog at BedKing
HOME  |  Archives  |  BedKing Website  |  Contact Us

Cure Your Insomnia: 5 Easy Steps

March 14, 2014


Cure Your Insomnia: 5 Easy Steps

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.

 

photo credit: Carlos Martz via photopin cc

 


Latest Posts:
 
4 Things You Can Do To Address Sleep Debt
» 4 Things You Can Do To Address Sleep Debt When you’re working hard to get ahead in your career, juggling the demands of a job and a household, studying into the small hours to get that degree, or simply ‘making more time’ in a day to get to all your must-dos, the recommended 7 to 9 hours of sleep a grown adult needs to fun...
What Is Pink Moon Milk & Can It Help You Sleep?
» What Is Pink Moon Milk & Can It Help You Sleep? If you tend to suffer from sleeplessness, odds are quite a few people have recommended hot beverages over the years - warm milk, chamomile tea, etc. While serious insomnia often calls for more drastic measures, there is a lot to be said for the calming properties and ritualistic benefits of wrapping...
The Power Nap VS The Coffee Nap - What Is The Difference?
» The Power Nap VS The Coffee Nap - What Is The Difference? Ah, the nap - such a wonderful thing, is it not? As adults, there are many of us who wish we could claim all those untaken naps from our toddlerhood, now that we no longer have the luxury of taking a little snooze in the middle of the day and now that we know that naps can lessen our risk of heart d...
Copyright © 2009 The Bed King