Do you struggle to get a proper night’s sleep? Unfortunately, this is something many people experience. However, a lot of people do not realise how bad a lack of sleep really is.
It can lead to high levels of stress and can negatively impact your everyday life. It can also lead to a huge range of health problems. It is linked to everything from anxiety to heart disease. Did you know that hearing loss is linked to sleep issues? Research has shown that sleep apnea can cause hearing problems. So, before you tackle your sleep issues, you need to make sure your health hasn’t been negatively impacted in other ways. This could mean seeing an audiologist to make sure your hearing health is in good order, as well as booking a general appointment with your doctor to discuss everything.
Aside from that, there are a number of other things that can assist with your insomnia…
Establish a regular sleeping pattern
Many professionals believe that sleeping at irregular times is one of the main reasons for a bad night’s sleep. You should try to go to bed at roughly the same time every evening, and similarly waking up at approximately the same time is also beneficial. Why is this recommended? Well, your body will get used to the schedule and thus it will set its internal clock to become sleepy at the time you go to bed.
Make your bedroom an inviting place
It is advisable to make your bedroom as pleasant and relaxing as possible. You should make an effort to ensure it is clean and eliminate all clutter. In addition to this, make sure your bed is exactly how you want it. Your mattress should provide you with optimum levels of comfort. Your duvet should be soft and warm. Moreover, your pillows should be just how you like them!
Your bed should be for sleeping and sex only
Research indicates that a lot of people suffer from insomnia because they spend too much time in their bed. Instead of watching television in your bed, watch it in the living room. Read a book in the bath instead of whilst laying under your covers. In theory, you should make sure the bed is only used when you are sleeping in it or having sex.
Establish a winding down ritual
One of the reasons why people struggle to sleep is because they are playing on their smartphone or laptop before they go to bed. Instead of this, you should have a winding down ritual. Make sure all electronic gadgets are turned off half an hour before you go to bed. Do something relaxing instead. Have a warm bath, listen to soothing music, or read a book.
Incorporate exercise into your daily routine
In addition to the points that have already been mentioned, you should find a way to fit some exercise into your daily routine. Even if it is only a mere 15 minutes. Nevertheless, you must consider when to exercise. You should never do so just before you are going to go to bed.
Stop drinking caffeine in the afternoon
Last but not least, a lot of people feel like they need caffeine in the morning in order to function properly. This is understandable. However, once you get to the afternoon you should cut all caffeine. This is only going to keep your awake in the evening. Moreover, try and limit your alcohol intake as well. Alcohol can make you feel more tired but you are almost certain to have a disruptive sleep.