5 Ways To Combat It
When you are struggling to sleep at night, it can feel like torture.
However, studies have found that in recent times, the number of people who experience insomnia has been climbing.
Insomnia is an exhausting condition that affects millions of people worldwide. While there are prescription medications available to help combat insomnia, there are also several natural and effective remedies that can help promote better sleep, and, in some ways, most of these options are more effective.
So, if you notice broken sleep patterns, here are 5 ways to combat them.
Establish a Regular Sleep Routine
Firstly, you need to establish a sleep routine, which is also known as brushing up on your sleep hygiene.
In simple terms, this means going to bed each night at the same time and waking up at the same time every day. Yes, that does even mean on weekends. By doing this, your body will get used to a regular sleep pattern, making it easier to fall asleep, and it will also promote a night of more restful sleep. Also, before you ask, as part of your sleep routine, sleeping with your phone next to you isn’t a good idea!
Create a Relaxing Bedtime Routine
Another effective way to combat insomnia is to create a relaxing bedtime routine. This routine can include taking a warm bath or reading a book. Or, why not try practicing relaxation techniques such as meditation or deep breathing exercises? By doing these calming activities before bed, you can help to reduce any stress and anxiety that you have from the day, thus making it easier to fall asleep.
Limit Caffeine and Alcohol Intake
Caffeine and alcohol can both disrupt sleep, so it’s important to limit your intake of these substances if you’re struggling with insomnia. Caffeine is a natural stimulant that can keep you awake, so it’s best to avoid it in the afternoon and evening, usually after about 4 pm. Similarly, while alcohol may help you fall asleep initially, it can lead to disrupted sleep later in the night, causing issues with breathing, which can lead to snoring.
Create a Sleep-Conducive Environment
Creating a sleep-conducive environment is another effective way to combat insomnia. This means making sure your bedroom is quiet, cool, and dark. You may also want to invest in a comfortable mattress and pillows to ensure you’re as comfortable as possible while you sleep.
Interestingly, it can also mean using aromas in your bedroom. Why not dabble in the use of misters, incense, or even pillow sprays before you go to sleep? Lavender, bergamot, and jasmine are great fragrances to ease relaxation.
If you are going to use incense, ensure it is being burned in a holder away from any flammable materials.
Get Regular Exercise
Finally, getting regular exercise can be an effective way to combat insomnia. Exercise has been found time and time again to reduce stress and anxiety, which can both contribute to sleep problems.
However, make sure you exercise at the right time; a brisk evening walk or jog can be helpful but can also jolt your adrenaline levels, thus keeping you awake. So, aim to plan any exercise regime for after dinner for it to be the most effective.
