Tossing and turning in bed for hours and not being able to fall asleep can be very stressful and irritating. How many times have you felt so tired all day, only to find yourself in bed and unable to sleep? Sometimes you may fall asleep and wake up with eyes wide open an hour later and have trouble falling back asleep.
Insomnia is a sleep disorder in which you have trouble falling asleep, staying asleep, or causes you to wake up too early and have trouble going back to sleep.
Whether you suffer from any of these issues, not getting enough sleep can take a toll on your health, cause you to become easily agitated and unable to perform your regular daily tasks. It is important to try figuring out what could be causing your insomnia and try fixing it. You may be suffering from insomnia because of trauma, over-thinking, stress, or a medical condition/medication.
Here are some tips and remedies to help you overcome your insomnia:
- Wind down before bedtime
- Create a peaceful sleeping environment
- Regulate your sleeping hours
- Cut down on caffeine
- Don’t force yourself to sleep
Wind down before bedtime
Try to take a warm bath, listen to calm, quiet music to try to wind down your body and mind before bedtime.
Create a peaceful sleeping environment
Make sure your room is dark, not too cold or hot and your bed, pillow and mattress are comfortable enough for you.
Regulate your sleeping hours
Try going to bed at the same time every day. Make sure you are tired and sleepy enough. This will help your body regulate your sleep.
Exercising on a regular basis will help you relax and relieve any stress you may have. Yoga may also help you unwind and ease your mind.
Cut down on caffeine
Because caffeine may interrupt your sleep it is important to cut down on coffee, tea, or any energy drinks, especially before bedtime or in the evening.
Don’t force yourself to sleep
Tossing and turning will only frustrate you even more, so if you find yourself forcing yourself to sleep, get up do something relaxing and try again later.
Foods that may help you sleep better if you have them before bedtime
- Chamomile Tea
- Kiwis, bananas, pineapples
- A cup of warm milk
If you find yourself experiencing insomnia for a long period of time without any improvement, you may need to seek professional help.
- Top 10 Pregnancy Pillows for a Good Night’s Sleep
- 8 Mistakes Parents Make to Ruin their Baby’s Sleep
- 10 Health Benefits of Green Tea
Sources used in this article:
- Insomnia – Mayo Clinic
- 10 Tips to Beat Insomnia – NHS
- The Best Foods to Help You Sleep – Sleep Foundation