Insomnia is usually defined as not being able to fall asleep. For some, insomnia happens only once in a while, but for others, it can be habitual sleeplessness that interferes with daily life. Chronic insomnia affects 10% of all adults in the United States. Sometimes people who have insomnia manage to fall asleep, but then they have trouble staying asleep. While there is no cure for insomnia, there are some things you can try to get a better night's sleep. Here are three effective ways to combat insomnia.
Keep Your Bedroom Free From Distractions
Your bedroom should be an inviting place, and one that is free from distractions. To help make it this way, get rid of clutter and remove stuff that doesn't belong in the bedroom, like for instance, your dirty laundry. You should also not have devices such as a television, a computer, or even your cell phone in your bedroom.
Some people find it helpful to avoid doing certain activities in their room, like studying or eating. Simply put, when you're in your bedroom, your focus should be on sleeping.
Get Yourself a Good Mattress
Getting a good mattress is crucial to getting a good night sleep, but not just any mattress will do. Whether you prefer twin mattresses or king mattresses, the important thing is it shouldn't be too firm nor should it be too soft. The mattress that you choose really should be just right.
When mattress shopping, bring your pillow along with you and then lie down on the mattress for about 10 to 15 minutes. If you feel like you're almost floating the entire time you're on it, you have found a good mattress.
Limit Your Caffeine Consumption
If you struggle with falling asleep, you may have to limit your caffeine intake. Most people who consume caffeine do so because it's a stimulant that helps get them going in the morning or keeps them energized throughout the day. If you are an avid caffeine consumer, it's best to limit your consumption. Caffeine can stay in your body's system for up to 12 hours, which means you should stop drinking it four to six hours before you hit the hay.
Some people are more sensitive to caffeine than others, and if this is you, it might be in your best interest to stop drinking caffeine altogether. While most people associate caffeine with coffee, the stimulant can also be found in soda, tea, chocolate, and even some medications.Share