Simple Tips To Getting A Better Nights Sleep And Curing Insomnia

Following are some simple tips that can be easily followed which may help with insomnia, and reduce the sleep deficit.

  • Caffeine drinks including both coffee and tea should be avoided for a significant amount of time before bed time. Generally the last caffeine drink should be drunk in the afternoon so it has worked out of the body by the time it is sleep time. Some carbonated drinks also contain caffeine so it is important to check that you are not inadvertently drink caffeine.
  • Alcohol drinking should be done in moderation, as although it can help to get to sleep it also can lead to a more disrupted nights sleep
  • Ensure that the sleep environment is comfortable and at the correct ambient temperature. It should not be very cold or very hot, experiment with different temperatures to see what works best.
  • The sleep room should be an area of quiet, so ensure that extraneous noises are reduced and eliminated as much as possible, noise externally can be dampened significantly by fitting double glazing, or ear plugs can be used for night time sleeping.
  • Exercise may help to improve sleep. This does not need to be too vigorous exercise it can be a brisk jog or swimming. Generally a good time to do this during the day, rather than the time before bed as otherwise this can be counter productive to sleeping well
  • Work on your bedtime relaxation routine, keep away from stimulating activities in the hour before bedtime. This can include taking a warm bath, or listening to relaxing music for example. It can be productive to have a set list of relaxing music to listen to before bed, this can already prime your body to be ready for sleep and help even more getting to sleep.
  • A good mattress can work wonders for a night sleep, it needs to be just the right firmness, not too soft and not too firm. Consider replacing older mattresses, or flipping your current mattress. Given how much a mattress is used it makes sense to spend a bit more to get a high quality one.
  • Sometimes thoughts can intrude and be the cause of the sleep problems. In which case it may help to write these problems down and to say that you will look at it in the morning
  • If sleep is just not coming then it is better to get up again, and do a relaxing activity, this can often times then put you back to sleep.
  • Stick to a set bedtime routine, waking up at the same time and going to sleep at the same time. Otherwise switching around too much can be disturbing to your circadian rhythm and hamper good sleep. Long stretches of sleeplessness can have an adverse effect on sleep for a long while after. Even if a rough night of sleep was had with poor sleep, it is better to get up at the usual hour, as otherwise a sleep in will just end up disrupting the next nights sleep in a continual cycle.
  • Food should generally not be consumed in the period before bedtime.
  • There are various supplements medication and drugs which can an adverse effect on sleep, so if any of these are taken it is important to consult with the advice which comes with the medication on its interaction with sleep.

What if none of this helps with my insomnia?

There are other causes of insomnia, these can include problems due to physical illness or emotional problems, then it is best to consult with a doctor, so that an evaluation of the specific circumstances can be taken into consideration, and potentially a trip to the sleep clinic might be in order to try and narrow down exactly what is occurring, as often times it can be hard to actually know the extent of the sleep deprivation.