Each of us had experienced sleep problems at least once in life. You may find it difficult to fall asleep and stay asleep during the night. As a result, you might feel exhausted, annoyed and uncoordinated on the next day.
Insomnia is rather common problem in the US. It affects about 30 to 40% of adult Americans each year.
Sleeplessness may develop as a consequence of stress, depression, uncomfortable sleep environment, excessive alcohol or caffeine consumption. But it can be also associated with certain illnesses like gastroesophageal reflux disease, hyperthyroidism, Alzheimer's disease, restless leg syndrome etc.
Women often suffer from insomnia during menopause. The reason is that estrogen levels get dropped, causing hot flashes and night sweats. That's why your sleep quality may be impaired, when you go through this period of life.
Review the drugs you take regularly. Some of them like beta blockers, antidepressants, statins, steroids and ACE inhibitors can disturb your sleep.
Sleeplessness, which lasts for few days to several weeks, is called acute insomnia. In chronic cases your sleep problems can continue for months or even years.
You need from seven to nine hours of high-quality sleep to stay healthy and feel rested.
We propose you some useful tips to struggle with insomnia and improve your well-being.
#1. Go to bed and get up at consistent time every day – try to wake up and fall asleep at the same time from day to day in order to stabilize your internal clock. It may be hard to maintain sleep-awake schedule at the first time, but it can help overcome your insomnia effectively.
#2. Create appropriate sleep environment – your sleeplessness may be a result of heat, noise and uncomfortable pillow or mattress. Your bedroom should be dark, clean, cool and quiet enough to make it possible to sleep good.
#3. Limit caffeine consumption – it is a well known stimulator of your nervous system, which is contained not only in coffee, but also in tea, Cola, chocolate and energy drinks. It's worth limiting caffeine intake after 4 p.m., if suffering from insomnia.
#4. Try to avoid long naps – though short naps were found to reduce your daily drowsiness and help concentrate, too long slumber can affect your night sleep and disturb your internal clock.
#5. Perform exercises – regular physical activity can improve your sleep quality and make it easier to fall asleep. Try to work out three hours or more before going to bed, as later exercises boost your energy and it might be difficult to fall asleep.
#6. Avoid late hearty dinner – night eating may be a reason of the impaired sleep, especially if you suffer from acid reflux. It was found that eating high-carb light meal several hours before bed-time can help to fall asleep quickly.
#7. Turn off blue light – your computer, TV and phone emit large amounts of blue light, which influence on your circadian rhythms and reduce sleeping hormone melatonin.
#8. Refrain from alcohol – it can help you relax and improve your mood, but drinking alcohol before going to bed can cause frequent waking during the night, snoring and low quality of sleep.
#9. Try relaxation technique – stress is one of the leading factor, which contributes sleeplessness. Emotional upset can cause increased production of stress hormone cortisol and sleep disturbance. Try meditation, yoga, warm bath and imagery to get rid of negative emotions and prevent sleep problems .
#10. Use your bed in right way –your bed is not a right place for eating, reading and working. Use it only for sleep and sex, without any outside activities.
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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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