The average human spends about one-third of their life sleeping, taking into consideration that they get 8 hours of sleep every night. The problem is that we cannot always get those full 8 hours – and not because we go to sleep late. It’s because we try to go to sleep early, but our insomnia prevents us from falling asleep. If you are dealing with insomnia, here are a few tips that can help you.
- Keep a Regular Sleeping Schedule
If your sleeping schedule is all over the place, then you may want to change it so that it remains regular. Your body has great abilities to adapt – so, if you keep going to sleep at the same hour, it will know the drill. That being said, if you go to sleep at different hours every night, your body won’t know when it’s supposed to fall asleep.
- Reduce Blue Light
We are exposed to blue light every time we watch TV, scroll on our smartphones, or use our computers. The problem is that it is one of the main reasons why we cannot fall asleep. When exposed to blue light, our bodies cannot produce melatonin properly, the hormone that makes us feel sleepy. If you do not have blue-light-blocking glasses, then you should reduce exposure before going to bed, or at least use “Night Mode” on your devices.
- Create a Good Sleeping Environment
Very often, we cannot sleep because we have various environmental factors that bother us. The temperature is not right, there’s too much lighting, there are random noises coming from your appliances, or the computer is tempting you to watch the next episode of your favorite TV show. To control your insomnia problems, reduce the disturbances that may affect your sleep.
- Increase Light Exposure During the Day
By exposing your body to enough sunlight during the day, you will be able to sleep better at night. Sunlight influences your circadian system and improves your body’s ability to produce melatonin. This should help you reduce your insomnia.
- Reduce Caffeine
If you are in the habit of drinking multiple cups of caffeine per day, you might want to switch to just one in the morning. If you really need that second cup, make sure it’s no later than 2 PM. Even better, change it with a cup of green tea, as it is more beneficial for the body.
- Use CBD Oil
While cannabis is still a controversial subject, it has been proven that CBD can help people deal with insomnia. Consider using some full spectrum tincture THC with a CBD base, as the mixture of both can relax your mind, reduce your stress and overall improve the quality of your sleep. This will help you sleep faster and perhaps have a few good, restful dreams as well.
- Create an Exercise Routine
Regular exercise can help reduce the tension building up in your body, which can improve your sleep quality. Whether it’s going to the gym, dancing, or regularly going on long walks, your body will reap the benefits. The best moment to do this is in the morning or during the day, as evening exercise might kickstart your adrenaline.
- Don’t Drink or Smoke
Both alcohol and nicotine are stimulants. While you may be able to fall asleep immediately after a night of drinking and smoking, you will end up waking up frequently during the night. Cut down on these habits to improve your sleep.
- Cut Down on Naps
If you constantly take naps during the day, you obviously won’t feel like sleeping during the night because you will be too well-rested. This is why you may want to cut down on your naps. If you really need to take a nap, keep it under 20 minutes.
- Don’t Eat Heavy Foods Late at Night
Certain foods can help you sleep better at night, whereas others can cause insomnia. Eating heavy foods at a late hour can overload your digestive system, especially if you do it before you go to sleep. If you need something to eat, go for a light snack, such as some crackers or yogurt at least an hour before going to sleep.
The Bottom Line
You need sleep so that you can function at your best during the day. Therefore, if you have trouble sleeping at night, you might want to start by changing your daily habits. The smallest things can help improve your sleep significantly. Remember that if your sleeping problems remain even if you use all of our tips, you might want to check with your doctor. This will rule out an underlying health issue.