Insomnia can be challenging to treat, but there are several tips you can try that may help you get the sleep you need. You’ll need to do some research in order to find which solutions work best for your individual situation, but the good news is they all cost-effective and can easily be done from home.
You can try relaxation response techniques like progressive muscle relaxation and deep breathing to help your mind and body unwind before bed, which may ultimately improve the quality of your sleep in the long run.
Meditation has been found to be an effective insomnia treatment. It has been known to reduce stress, which is one of the primary causes of insomnia.
Yoga can be an effective insomnia treatment, as it combines relaxation with exercise. Studies have linked it to improved sleeping patterns and reduced snoring, according to Cleveland Clinic.
Yoga not only improves sleep quality, but it’s also a great way to unwind after a stressful day. You can do it from home with friends or family members or take classes at a studio; just remember to get adequate rest beforehand in order to avoid injury and discomfort during practice.
Be aware that yoga may cause certain side effects, such as heart palpitations and anxiety. If these occur to you, consult with your doctor before beginning yoga to ensure it’s suitable for you.
Maintaining a journal is an effective way to identify any habits or behaviors preventing you from getting enough shut-eye. Recording your bedtime routine, how much food you eat before sleeping, and any medications taken can help pinpoint the source of your sleep issues.
Many people have discovered that making changes to their diet can improve sleep quality. A general guideline is to eat lighter meals at night and steer clear of foods high in fat, sugar or calories.
Avoid caffeine and tobacco products as well, since these can prevent your body from producing melatonin – the hormone responsible for controlling sleep cycles – which helps you get a good night’s rest.
Alcohol can have a negative impact on sleep quality and should be avoided close to bedtime.
Additionally, it’s best to avoid nicotine, as not only is it depressant but can lead to addiction and other issues. Limit your alcohol consumption to no more than one serving per night.
Lightening up the room before bedtime can have a detrimental effect on your ability to fall asleep and remain asleep. To improve this process, dim all lights around the house by 2 or 3 hours prior to going to bed.
You can consult with your doctor to rule out any underlying health issues that are interfering with sleep. The doctor may prescribe a medication to help you relax more quickly and remain asleep longer. If you have any sleep disorder condition, talk to your doctor or get in touch with The Air Station to arrange a sleep diagnosis and sleep apnea CPAP treatment based on your current sleep condition.
