Tossing and turning in your bed at three in the morning is something that you should look into. There is a possibility that you have insomnia. Unfortunately, millions of people worldwide suffer from this condition.
Lack of sleep can be caused by a couple of things and environmental factors. This condition can produce harmful effects in our brain and overall health. According to doctors, people must develop healthy sleep hygiene to find a solution against insomnia. Here are several ways to help you sleep better at night.
- Make sure that your bed is comfortable
Having a good mattress equates to getting quality rest. If you are planning to get a new bed, then you should look into bedroom furniture Stanley offers, which is known for selling high-quality beds. Most mattresses start to wear out after ten years, so it is recommended to replace yours once it begins to sag and becomes uncomfortable.
- Control your caffeine intake
Drinks like coffee, tea, and soda contain caffeine. If you continue to experience sleepless nights, then you should cut down on these drinks right after lunch. If you need a coffee fix, try switching to decaf so you can still fall asleep at night.
- Do something relaxing before going to bed
As an alternative to watching TV and surfing the web, try to do something more relaxing an hour before your scheduled bedtime. Try taking a warm shower that could help soothe tired muscles and lower your body temperature. You can also ask your partner for a massage to loosen up tense muscles. Try drinking a warm glass of milk and reading your favorite books, which promotes sleepiness.
- Establish a certain daily routine
Experts say that to improve your quality of sleep, you must maintain a strict daily routine. Make it a point to sleep and wake up at the same time regardless of if it is a weekend, and you would like to catch up on your sleep. Deviating from your regular sleeping routine can mess up your body clock, which can cause more significant problems in the future.
- Try using essential oils
Lavender oil is highly recommended for those people who suffer from sleep deprivation or insomnia. You can add a couple of drops in your bathtub or dehumidifier before going to bed. Its aroma has a calming effect on the body that causes you to fall asleep quickly. In the absence of lavender, you can also use other scents such as vanilla, sandalwood, citrus and jasmine oils.
- Avoid having late-night snacks
If you are craving a pizza or burger at 10 pm, you might want to give it a second thought. Eating heavy meals can make it difficult for you to sleep because it lowers your brain’s serotonin levels. You can opt to eat a banana instead.
Lastly, it is best to stay away from laptops and smartphone because they also play a prominent role in sleep deprivation.