Easy Lifestyle Changes to Help You Sleep Better at Night
Insomnia is a problem that many people struggle with on a daily basis. there are all kinds of causes – everything from eating too late at night or drinking too much caffeine or alcohol before bed to snoring that keeps everyone awake to just plain old stress and worry. Whatever the cause though, being unable to get a good night’s rest and sleep better can become a real problem.
Medications are rarely the answer though. Sleep medications can be very addictive and even those that are designed not to be have been found to have some rather unpleasant side effects. None of them are designed for long-term use either, so those searching for a real answer to their insomnia have to turn to other alternatives.
Whatever else you choose to try though there are some basic lifestyle changes you can make that are a very good start on the road to better sleep. Here is a little about some of them:
Create a Better Bedroom
Although our bedrooms are supposed to be a haven for rest and relaxation very often they are not. All too often we put a television in the bedroom and the PC has become a bedroom fixture over recent years as well. Neither of these belongs there though and only serve as a distraction.
Your bedroom should be a quiet place, easily darkened so that you can fall asleep more easily and not kept too hot as becoming overheated wakes a lot of people when they do finally go to sleep. Working to create a better bedroom is a simple fix that should be the first one you try.
You can also try making some bedding changes. Stick to cotton sheets in the summer – they are naturally cooler – and ditch the very wooly blankets in the winter, as they can be so itchy they’ll keep you awake. You can also add a special sleep pillow, one that’s designed to regulate body temperature, decrease snoring and enhance circulation for a deep, restful night’s sleep.
Change Your Eating Habits
People’s busy schedules have changed the way they eat and many people do not get a chance to have dinner until well into the evening. That can be very bad for your chances of getting a good night’s sleep though. If at all possible try to consume your last meal of the day by 7pm or so to avoid digestive problems adding to your insomnia woes.
You should also avoid caffeine in the evening as well. While most people may not drink coffee in the evening they do consume soda and most sodas contain as much caffeine, if not more, than a cup of coffee anyway!
Establish a Nighttime Routine
When you were a kid, chances are you had a bedtime routine. A bath maybe, then Mom or Dad read you a book before lights out and time for sleep. Re-establishing a regular nighttime routine as an adult can help combat insomnia as well.
It really does not matter too much what that routine is as long as it is one that is relaxing to you personally, whether that involves having a glass of warm milk and a cookie before bedtime or reading a book for a while or something else. The idea is to train your body to learn what time it needs to rest. It may take a few weeks but this is often a very effective home health insomnia remedy.
Try Out Some Gadgets
Because so many people do have problems sleeping there are now lots of gadgets on the market to help people sleep better and some of them can work wonders.
If your snoring – or that of your partner – is a problem an anti-snoring mouthguard or anti-snoring nose clips may help. If stress is the issue, making using of aromatherapy using a sleep diffuser is very effective for some. And as most good anti-snoring and sleeping aids are relatively inexpensive you could experiment with one or two (or more) of them until you find the ones that are right for you.
When to Seek Help
Lifestyle changes like these and simple home remedies work great for some people but there are occasions when insomnia has an underlying medical cause, such as sleep apnea, that needs to be addressed by a medical professional. If you have tried some of the things detailed above and you still have a real problem getting to sleep at night you should consider booking an appointment with your doctor.