5 simple tips to beat insomnia without sleeping pills
Sleep is vital for good health. However, according to The Mental Health Foundation, nearly a third of all Brits suffer from insomnia. This statistic only reflects the number of people who come forward to seek help and speak about it. The actual number of people suffering insomnia in the UK is likely higher.
If you are among those suffering from insomnia, simple lifestyle changes can make a big difference in your fight against lack of sleep. We highlight 5 simple tips to beat insomnia that can help you improve your overall quality of sleep without popping sleeping pills and having to worry about the side-effects of the pills.
1. Create a conducive sleeping environment
Keep your bedroom clean, quiet, dark and as restful as possible to facilitate sleep. Regulate lighting, temperature and noise to have optimum conditions for falling and staying asleep. Also, make sure your sleeping environment is neither too cold nor too hot to allow for peaceful and restful sleeping.
2. Make your bed comfortable
You won’t have a deep and restful sleep if your bed is too small or your mattress is too hard, soft or old. Make your bed as comfortable as possible to facilitate deep and restful sleep. Also, consider having your pet sleep in another room if you sleep in the same room with one that makes noise in the night.
3. Keep away from stimulants
Avoid stimulants like tea or coffee that contain caffeine ahead of sleeping time. These stimulants interfere with falling asleep and prevent you from falling into deep sleep. Also, try and quit smoking. Smoking causes people to take longer to fall asleep and wake up frequently in the night.
4. Try to relax before bedtime
Put personal and work issues out of your mind for the night. Have a warm shower or bath, listen to soft, soothing music and or do some gentle yoga to relax your body and mind before your bedtime. Afterwards, go and sleep.
If you can’t sleep, don’t worry too much about it. Get up and do something you find relaxing like listening to gentle music or reading a book until you feel sleepy. Once you are sleepy or drowsy, return to bed and enjoy your sleep.
5. Exercise regularly
Finally, make a habit of exercising regularly. Exercise is good for sleep because it reduces stress and pent-up tensions that build up over the course of the day. Try moderate exercises like walking, swimming or playing a favourite sport like tennis. You are likely to fall into deep sleep as soon as you touch your bed when you exercise.