Tossing and turning, another sleepless night! You begin to scroll on social media, then turn on the television, and mind-numbingly watch Netflix. Suddenly, your alarm goes off and you realize that you have once again- had a sleepless night.
Be sure to go to bed and wake up at the same time each day, whether you have something to do or not. When you set a schedule your body and mind will habitually begin to wind down and drift around that same time each day. Be sure not to nap longer than 30 minutes during the day, or you will not have the need to sleep at your designated time. You will notice that if you begin this habit, it will not only help reduce your insomnia, it will also improve your quality of sleep.
By exercising at least 3 days a week, you not only release your feel-good endorphins, but you also reduce stress and anxiety. For some, anxiety is the main culprit for not achieving adequate sleep, exercise, specifically cardio, could be a win-win. It is most beneficial to wake early and exercises, rather than right before bed since exercise increases adrenaline.
If you drink or eat right before bed you could throw off your natural melatonin and impact the quality of sleep. It is okay to eat a snack or the like a few hours before bed as it could help you fall asleep faster. Do not drink caffeine! Although caffeine can have many health benefits, it is not beneficial to drink it near bedtime as it can stay in the system for 6-8 hours!
Be sure to set your temperature, not too cold or too warm, so you can have quality sleep. Increased body temperature could lead to waking multiple times throughout the night, be sure your temp is just right for you. Also, have quality pillows, comforters and mattress! Ensure that you exchange your mattress every 5-7 years for quality. It’s not just hotels that have amazingly comfortable beds, yours can- and should- be too!
Visit your primary doctor to ensure you do not have a sleep disorder or other medical condition that could be impacting your ability to obtain quality sleep. Over the counter medication, such as Melatonin or ZZZQuil, do not work for everyone. After, attempting a few tips, be sure to set an appointment with your doctor. Take precautions! Do not drive or anything else that requires concentration or focus, if you have not had adequate sleep in multiple days.
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