According to the National Sleep Foundation, about one-third of adults in the United States experience occasional insomnia, and 10 percent suffer from chronic insomnia.
Insomnia can be caused by a variety of factors, including stress, anxiety, depression, and noise levels. If you’re struggling to get the sleep you need, here are 10 science-backed tips that may help!
#1 – Make sure your sleeping environment is dark, quiet, and cool.
One of the most important things you can do to promote better sleep is to create an environment that is conducive to rest. Make sure your bedroom is dark, quiet, and cool to help encourage relaxation and sleep.
If noise is a problem, try using a white noise machine or earplugs to help drown out disruptive sounds. And if your room is too warm or bright, try using an eye mask and/or adjusting the thermostat to create a cooler, more comfortable space.
#2 – Establish a regular sleep schedule.
In order to get the most out of your slumber, it’s important to establish a regular sleep schedule and stick to it as much as possible. This means going to bed and waking up at the same time each day, even on weekends.
Doing so will help “reset” your body’s internal clock and make it easier to fall asleep—and wake up—at a consistent time.
#3 – Avoid naps.
While a quick nap may seem like an effective way to boost energy levels, it can actually do more harm than good when it comes to insomnia.
That’s because napping can throw off your body’s natural sleep-wake rhythm and make it harder to fall asleep at night. If you must nap, do it early in the day and keep it short (no longer than 30 minutes).
#4 – Get some exercise.
Exercise is a natural sleep aid. It can help to improve the quality of your sleep and make it easier to fall asleep at night.
But be careful not to exercise too close to bedtime, as this can actually have the opposite effect and make it harder to fall asleep.
Aim for at least 30 minutes of moderate-intensity exercise per day.
#5 – Limit your caffeine intake.
We all know that coffee can give us a much-needed energy boost. But did you know that it can also lead to insomnia?
Caffeine is a stimulant, and it can stay in your system for up to eight hours. So if you’re drinking coffee late in the day, it’s no wonder you’re having trouble falling asleep at night.
Try to limit your caffeine intake to earlier in the day, and avoid it altogether in the late afternoon and evening.
#6 – Cut down on alcohol.
You may think that a nightcap will help you sleep, but alcohol actually disrupts your sleep cycle.
So if you’re having trouble sleeping, it’s best to avoid alcohol altogether.
#7 – Avoid smoking.
Smoking is yet another bad habit that can lead to insomnia.
Not only does it contain stimulants like caffeine, but it’s also a major contributor to anxiety and stress.
#8 – Practice some relaxation techniques.
There are a number of different relaxation techniques you can try to help you sleep better.
Some popular options include yoga, meditation, and deep breathing exercises.
Whatever method you choose, make sure to practice it regularly for best results.
#9 – Try herbal supplements.
There are a number of herbal supplements that have been shown to be effective for insomnia.
Some of the most popular include valerian root, chamomile, and lavender.
If you’re considering taking any of these, be sure to talk to your doctor first to make sure they’re safe for you.
#10 – Practice yoga or meditation.
Yoga and meditation are both great for relaxation and can help you fall asleep more easily.
There are many different types of yoga, so find one that suits your needs and abilities.
If you’re new to yoga, there are plenty of beginner classes available online or at your local gym.
#11 – Keep a sleep diary.
A sleep diary can help you track your progress and identify patterns in your sleep habits.
To start, simply write down the time you went to bed, the time you woke up, and how many hours of sleep you got.
Then, rate how well you slept on a scale of one to five.
Be sure to include any other important details, such as how many times you woke up during the night.
#12 – See a doctor if your insomnia persists.
If you’ve tried all of the above and are still struggling with insomnia, it’s important to see a doctor.
They can rule out any underlying medical conditions and help you find the best treatment plan for your needs.
While everyone’s sleep needs are different, implementing some of these science-backed tips into your nightly routine can help you get the most restful slumber possible. If insomnia is a problem for you, try out some of these tips and see if they make a difference in your quality of sleep. What have you got to lose? A good night’s sleep is essential for overall health and well-being – so don’t neglect this important part of your life!