Do you ever get into bed after a long day at work and find yourself staring at the ceiling wishing you could just fall asleep?
You are not alone.
Over 60 million people suffer from some form of insomnia in North America alone.
Here are some tried and true methods to keep restlessness at bay and get that well-deserved sleep you’ve been looking for.
Allergy Control
We’ve all felt those dreaded symptoms that appear when the seasons change or we leave our dusting to the last minute: sneezing, itching, runny noses. While you may think allergies are an inevitability, there are in fact many ways to be proactive in safeguarding ourselves from allergies.
In addition to making sure your house is allergy-proof, try taking a shower when you get home to wash away any potential allergens you may have dragged in with you.
It’s also important to eat a healthy diet consisting of plenty of fruits and veggies and drink lots of water. If none of these options are doing the trick, you may find relief with an over-the-counter antihistamine.
Regularity
In this day and age, many of us have hectic schedules that require we work at odd times of the night. While it may be tempting to sleep in on the weekends, especially when we had trouble falling asleep the night before, it is extremely beneficial to keep your routine consistent.
You should do your best to get into the habit of waking up at the same time every day to train your body for a regulated sleep schedule.
Overstimulation
A very effective way to combat insomnia is to get rid of any stimulants such as nicotine and caffeine in your diet. The effects of caffeine can drag on for hours and not only make it very difficult to fall asleep but also cause you to sporadically wake up in the middle of the night.
Alcohol may be another culprit that needs to be cut back on since it has been shown to affect restfulness during the sleep.
If you are on any stimulating medications, ask your doctor about alternative options.
Electronics
As a general rule of thumb, it is good not to have any contact with electronic media for about an hour before going to sleep.
That means to avoid watching that late-night television show, sending those last minute texts and reading those news stories you missed on your iPad. Instead try reading a book or taking a relaxing bath before hopping into bed.
Exercise
Exercising on a regular basis is not only great for your physical health but also leads to improved quality of sleep. Try to get at least half an hour of physical activity in 3 to 5 days a week and you will feel the results working their magic almost immediately.
However, it is good to remember to avoid working out too close to bedtime which can have the opposite effect.
Conclusion
For those of us having trouble overcoming insomnia it can be a frustrating experience, to say the least. Take these tips into consideration and with a little bit of change to your routine you can beat back the wakefulness and feel well-rested every day.