Healthy habits can make a big difference for people who have insomnia. If you have difficulty getting good rest at night, here are some tips that can help you sleep better:
Make your room comfortable for sleep
Your sleep environment can largely influence the quality of sleep you get at night. Your bedroom is ideally cool, between 60 and 67 degrees. It should also be free from noises that can disrupt your sleep.
If there are distractions in your room that you simply can’t avoid such as bright light or the snoring of your bed partner, you might want to use eye shades, thick curtains or earplugs. The quality of mattress and pillows you use are also important.
If you feel restless and wake up in pain, or you just do not feel well rested after your sleep, it may be time to head to a mattress store in Salt Lake City to buy a new bed. Use comfortable pillows that are free of allergens.
Stick to a sleeping schedule
Having a consistent bedtime and wake up time even on your rest days can help regulate your body clock, which can help you fall asleep easier at night. It is important you sleep and get up at the same time every day, including weekends, so you can train your body to sleep and wake at a consistent time.
It is crucial that you establish and maintain a regular sleep pattern if you have insomnia. You can train yourself to associate sleep with cues such as a consistent bedtime and darkness.
Avoid napping during the day
Getting a nap may help you recharge during the day but if you notice that taking naps, especially in the afternoon, prevents you from feeling sleepy during your bedtime, you may want to avoid even short catnaps.
Some people nap to catch up on missed sleep but this is not always a good idea because napping can affect the quality of your sleep at night.
Reduce exposure to blue light in the evening
Exposure to light in the evening has unwanted effects on your body clock because it tricks your brain into thinking it is still daytime. This can affect the level of hormones such as melatonin that helps you relax and get deep sleep at night.
You should particularly avoid blue light, which is largely emitted by electronic devices such as computers and smartphones. You can reduce your nighttime blue light exposure by not watching TV, or using gadgets two hours before you go to bed. You can also install apps that block blue light on your devices.
Consider cognitive therapy
Disruptive thoughts and stress can affect the quality of your sleep. Cognitive therapy can help people with insomnia identify and correct thoughts that contribute to their inability to sleep well at night.
Avoid eating or drinking before going to bed
Snacking before bedtime can activate your digestive system and this can keep you up during the night. Drinking lots of fluids right before bed isn’t also a good idea because this can overwhelm your bladder, which would require frequent visits to the bathroom at night.
Insomnia is not a great condition to have. Luckily, there are many ways you can combat it. Follow these tips above and be on your way to sleeping better — every night!