Insomnia is a sleep problem, which may be caused by depression, medication, anxiety, or stress. Symptoms may include trouble staying asleep and falling asleep. According to the Centers for Disease Control and Prevention (CDC), lack of sleep is public health endemic, with an estimated 70 million US adults suffering wakefulness or sleep disorder.
Insufficient sleep is associated with industrial disasters, medical errors, and motor vehicle crashes. Sleep-deprived individuals suffer from chronic conditions, including obesity, diabetes, and hypertension. This is why many Americans spend thousands of dollars every day, trying to fight this frustrating condition. To help you sleep better and deal with insomnia, here are ways you may consider:
- Have an Inviting Bedroom
It is important to keep your bedroom free of distractions and clutter. This includes having the right mattress and bed.
Wrong and uncomfortable mattress may result in sleep disturbances and musculoskeletal problems.
- Exercise More Often
Moderate exercise, like walking or swimming, may help to relieve the built-up tension off your shoulders.
However, you need to ensure you don’t engage in a rigorous exercise, like running before going to sleep. Instead of helping you sleep, it will keep you awake.
- Consider Journaling
If you keep on waking up at night just because you are thinking of something, which is causing you stress, journaling might be a great technique. Journaling carries stress management and health benefits.
In this context, journaling will help you brainstorm, process strong emotions, clear your mind, and develop new ideas, which can guide you manage situations causing stress.
- Use a Supplement
Your body system is already equipped with the tools you require to have a good sleep. However, your sleep cycle requires a little fine-tuning, and some remedies can help you achieve that.
One of the natural and healthy solutions to get better sleep is to use a recommended dose of magnesium, a mineral mostly found in food. This mineral has health benefits and may help you to fall asleep quickly, making you more rejuvenated.
- Take a Nighttime Snack
Taking certain foodstuffs at night can interfere with your ability to fall asleep. Foodstuffs, which are spicy, fried, or heavy, might trigger indigestion. Heartburn can keep you awake all night.
Therefore, it would be best to take light and digestible snacks before bedtime. This can be cheese, cereals with milk, fruits, and crackers.
- Avoid Coffee
Coffee is among man’s greatest creations, though it is not helpful in terms of falling asleep. The temporary buzz which you get from an iced coffee may cause rapid heartbeat, irritability, nervousness, and insomnia.
Coffee has caffeine to keep you going for a long time than your body demands. Hence, you should grab a cup of light tea or a refreshing water bottle rather than taking coffee.
The Bottom Line!
If you are among the millions of people struggling with insomnia, you can find your body tossing and turning or mind racing when you want to fall asleep.
However, with the right approach, you may easily fall asleep within a few minutes. Relaxing is one of the key approaches to easily have a good and deep sleep. You can achieve this by avoiding coffee, using a supplement, and exercising regularly.