5 rules for when insomnia strikes

April 23, 2015

in Lifestyle

insomnia

Experts suggest that most adults need around eight hours of sleep a night. This does vary, but regularly failing to get enough shuteye can quickly takes its toll on your health. In the short term, a lack of sleep can cause tiredness, problems concentrating and a short temper. If it continues, insomnia can increase your risk of a range of serious medical conditions, including diabetes, high blood pressure and heart disease. Fortunately, there are things you can do to tackle insomnia, and here are five basic rules to follow if you find you’re struck by sleeplessness.

1) Get the bedroom design basics right

Firstly, make sure your bedroom is up-to-scratch. A decent quality bed is a must, and if you struggle to stay in the right sleeping position at night, an adjustable version could be ideal. You can control both the upper and lower sections of these sleeping aids to ensure your torso and legs benefit from the perfect level of support. You might also benefit from choosing a bed with built-in massage functions. As adjustable furniture experts Adjustamatic note, massage can be an effective way to relieve stress and anxiety, which are two major causes of insomnia. A comfortable mattress is a must as well, and make sure your bedding is suited to the season.

Be sure to use thick curtains or blinds too to stop outside light from disturbing your slumber, and if noise is a problem, get yourself some ear plugs.

2) Get into a good routine

A good routine is another essential. Try to set specific times for going to bed and getting up each day, and stick to this even when you’re not in work. Also, even if you’re tired, try to avoid taking naps during the day. Regular exercise is known to help sleeping patterns too, so it’s a good idea to build activities like walking or cycling into your daily routine.

3) Watch what you eat and drink

Pay close attention to what you eat and drink too. Stimulants like caffeine should be avoided for four hours before you go to bed, and if you tend to get through a lot of coffee or tea, try to cut down during the day too. Drinking too much alcohol is another mistake to avoid. Although booze can make you sleepy to start off with, it can also cause you to wake up during the night.

 

Steer clear of big meals or spicy foods before you hit the hay too. You don’t want your digestive system to be on overdrive when you’re trying to nod off.

4) Take time to relax before bed

If possible, take some time to relax before you try to sleep. Anything from a soak in a warm bath to a few minutes reading a book can help you to unwind and put you in a better frame of mind to drift off. As mentioned earlier, a therapeutic massage might also help you to sink into peaceful slumber.

5) Try not to stress if you can’t sleep

Last but not least, when you do finally go to bed, try not to lie there stressing about sleep. This will just get you more and more wound up until eventually you find it impossible to switch off. If you find you can’t sleep, try getting up and doing something else, like reading, until you feel tired again. Whatever you do, don’t clock watch. This will just make things worse.

 

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Lindsey Renuard is a blogger, YouTube beauty expert, and the Managing Editor of the Skiatook Journal.

{ 1 comment }

J'na April 25, 2015 at 3:02 pm

These are also really great tips for de-stressing that a lot of people can definitely use. I saw something about de-stressing once on the Indie Chicks. Great read!

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