According to the National Institute of Health, insomnia affects more than 70 million individuals in the United States alone. Whether you have trouble falling asleep or staying asleep at night, insomnia can take complete control of your natural sleep routine and leave you exhausted, miserable, and ineffective in both your professional and social life.
Insomnia can become a chronic issue if it isn’t addressed when it initially begins to disrupt your normal sleeping habits. Fortunately, there are a number of things you can do to avoid restless nights that are cost-free.
The first thing to do is to make sure that you create a relaxing environment in your bedroom. Your bedroom shouldn’t be an office space, but a calm chamber solely dedicated to sleep. If possible, avoid having a computer or television in your bedroom so when you are ready to go to sleep there aren’t any distractions. Although many people claim that they sleep better when the television is on, it can actually be detrimental for those looking to reach the deeper levels of sleep necessary for your health.
If you find yourself waking up in the middle of the night and unable to fall back asleep, leave the bedroom so that you don’t associate sleepless anxiety with your relaxing environment. It is always wise to keep a pen and paper next to your bed. If you have trouble falling asleep because your mind is racing, take some time to make a to-do list for the next day and to put your mind at ease.
Although exercise is great for getting to sleep at night, avoid working out in the afternoon and evening. It is best to exercise in the morning because it gives you enough energy to get through the day and allows you to unwind before you’re ready to get some shut-eye.
Our body’s natural clock, when kept on a consistent schedule, will learn to fire off the hormones that make you sleepy at the right times during the day. So, for many insomniacs, curing insomnia can be as easy as keeping a strict sleep routine. It’s important to make sure to go to sleep and wake up at the same time, no matter how much sleep you got the night before. Over time, as your body’s clock starts work more consistently, this will become a very effective way to ward off sleepless nights.
Even if these simple solutions help you to get the 40 winks you’ve been denied, it is still important to find the cause of your insomnia. Whether it’s temporary jetlag or long-term stress about work, talking to your physician about the effects it has on your sleep routine can offer you some alternate, long-term solutions if necessary.
Finally, your mattress comfort level also plays a large role in your ability to attain a proper restful and restorative night’s rest.
Because comfort levels vary from mattress to mattress and everyone’s body requires a balance of support and comfort it is essential to find the correct mattress for your body type. Otherwise, insomnia might be lurking just around the corner. If a mattress is too soft, it could cause a sagging effect that leaves your hips and shoulders feeling sore in the morning.
On the other hand, a mattress that is too firm may make it difficult to relax and get into a comfortable position. Also, the age of your mattress can play a big role in the quality of sleep you get every night. It is recommended that you replace your mattress every eight years to ensure your body is getting the support it deserves.