If you suffer from insomnia, know that you are not alone. According to the Sleep Health Foundation, one in three people deal with at least mild insomnia. Whether it is caused by certain medicines or anxiety, not being able to fall asleep can certainly be frustrating. However, making a few lifestyle changes may improve your insomnia. Here are five helpful tips for dealing with insomnia:
Exercise at the Right Times of the Day
Regular physical activity will tire out your body, helping you fall sleep better at night. Try to exercise most days of the walk, even if it is just walking around your neighborhood. However, do not exercise too close to bedtime, as it will keep you up at night. It is better to work out in the morning or afternoon.
Stick to a Regular Sleep Schedule
If you go to bed and wake up at different times every day, it can throw your body's clock out of whack. Sticking to the same bedtime every night can help regulate your body's clock and improve sleep quality.
Do not Drink Caffeinated Beverages in the Evening
If you have trouble sleeping, it is especially important to avoid coffee and other caffeinated beverages in the evening. These drinks are stimulants and will keep you up at night. If you do not feel like drinking plain old water before bed, have a glass of milk or herbal tea.
Reduce Stress in Your Life
Stress can make insomnia worse, so you should try to reduce your anxiety. For example, if you have a heavy workload at your job, ask your boss if it is possible to reduce your workload. Also, try doing relaxation exercises before bedtime, such as deep breathing or meditation.
Improve Your Sleeping Environment
The more comfortable your sleeping environment is, the easier it will be to fall and stay asleep. Make sure the temperature in your bedroom is not too hot or cold. If your bedroom isn't dark enough, think about using room-darkening shades. Running a fan can also help relax you and improve sleep quality.
You do not have to deal with insomnia for the rest of your life. If you follow these helpful tips, you can improve your sleep. However, if you still can't sleep, consider cognitive therapy. During these sessions, a therapist will help you get to the root of your insomnia and suggest ways to sleep better.