According to a US survey, 1 in 5 US adults struggle to sleep every night. And half of US adults experience insomnia regularly. But it’s a worldwide problem that can affect your performance at work, as well as your home life and relationships.
Insomnia is the problem of struggling to fall asleep/stay asleep. A lack of regular, quality sleep won’t just leave you feeling tired. Insomnia negatively impacts your cognitive processes and even your moods.
Are you ready to get a good night’s rest? Follow these 5 helpful tips to beat insomnia for good.
Take Supplements for Better Sleep
Don’t reach for sleeping pills to escape the clutches of insomnia. Getting a good night’s sleep might be as simple as getting yourself some supplements. The best ashwagandha supplements will help you to fall asleep, and stay asleep, naturally.
Ashwagandha is an ancient Indian root, dating back more than 6,000 years. Its botanical name, Withania somnifera, describes its effects perfectly, as ‘somnifera’ is the Latin word meaning ‘to induce sleep’. This natural supplement is renowned as an affordable and effective method of sleep promotion.
Reduce Night-Time Alcohol and Caffeinated Beverages
Alcohol boosts extracellular levels of adenosine, a naturally occurring neurotransmitter, and can play a role in inducing sleep. But although alcohol can make you feel sleepy, it should never be used in this way. Indeed, alcohol can be dangerous if relied on so heavily.
Alcohol’s effects wear off quickly and can cause you to wake easily again, often. What’s more, alcohol can interrupt the rapid eye movement (REM) sleep cycle which is so important for learning and memory processing.
Caffeinated beverages like coffee and tea are also problematic for insomniacs. Caffeine is a stimulant that may prevent you from falling asleep. Some people are more sensitive to its effects and should stick to decaf coffee or herbal tea after dinner and for the rest of the evening.
Set a Sleep Routine
Setting a sleep routine is one of the best ways to combat insomnia. It can take some time to establish a new routine, but the results (better sleep patterns) are well worth the effort. To set your new routine and make it a habit, try to get up at a set time, and go to sleep at a set time, every day.
We don’t all have the same sleep needs. The amount of sleep that we need also changes throughout our lives. For example, infants and young, developing children need a lot more sleep than senior adults do. But as a general rule of thumb, most healthy adults need about 7 hours of sleep a night.
So if you know that you need to get out of bed and start your day at 7 am, you should be in bed, falling asleep, at midnight. Simply adjust the time you go to sleep and the time you rise, according to your own needs. But be consistent, and soon your body will adapt to the new sleeping and waking routine.
Keep Tech Devices Out of The Bedroom
Tech devices have no place in the bedroom. Your bed should be reserved for romance and restful sleep. So if you have been lying in bed at night checking social media, it’s time to change your night-time habits.
The use of electronics at night has been linked to suppressed melatonin, and you need this hormone in the evening to help you feel tired. It’s tempting to scroll through your online accounts on your phone when you can’t fall asleep. But rather pick up a book and read.
Reading can relax you, which will make you more likely to close them and drift off to sleep. You may discover a new love of reading. Fiction or nonfiction, it doesn’t really matter. What matters is that you limit screen time while you try to get into a restful state.
Invest in Your Sleep-Time Comfort
This may seem like a no-brainer, but too many people don’t invest in their sleep-time comfort. You are more likely to fall asleep and stay asleep if your body is well-supported and you feel comfortable. So invest in some comfy pajamas and a good mattress with the right level of spine support.
Match your sleepwear to the season. Insomnia is often caused by discomfort in extreme temperatures. Opt for natural fibers, with moisture-wicking properties. This will stop you from waking up because you’re hot and sweaty in the summer. They also keep your temperature constant in the icy grip of winter.
And don’t forget your bed linen. If your sheets, bedcovers, and blankets are too warm and heavy for the season, you won’t have a restful night. Once again, get soft, natural fibers like cotton for the most relaxing sleep environment.