Insomnia
If you have insomnia or have trouble falling asleep, simple lifestyle changes may help. To get started, try following these 10 tips for a more restful night’s sleep:
Try to relax. Have a warm bath, listen to quiet music or do some gentle yoga to relax your mind and body.
Create a restful sleeping environment. Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you fall (and stay) asleep. If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often disturbs you at night.
Make sure your bed is comfortable. Similar to creating a restful environment in your bedroom, having the right bed can help improve your sleep quality. It’s difficult to get restful sleep on a mattress that’s too soft or hard or a bed that’s too small.
Limit caffeine. Reduce caffeine intake, especially in the evening. It can be found in tea, coffee, energy drinks or colas. Caffeine interferes with the process of falling asleep and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.
Keep a regular sleep schedule. Going to bed and getting up at roughly the same time every day will program your body to sleep better. Choose a time when you’re likely to feel tired and sleepy.
If you can’t sleep, get up. It may seem counterintuitive, but if you cannot sleep, do not lie there worrying about it. Get up and do something relaxing until you feel sleepy again, then go back to bed.
Don’t over-indulge. Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.
Do not smoke. Nicotine is a stimulant. People who smoke take longer to fall asleep, wake up more frequently and often have more disrupted sleep.
Get regular exercise. Moderate exercise, such as swimming or walking, can help relieve some of the tension that builds up over the day. But make sure you refrain from doing vigorous exercise, such as running or the gym, too close to bedtime, as it may keep you awake.
Write away your worries. If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. The aim is to avoid doing these things when you’re in bed, trying to sleep.
Source: https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/
