According to the National Sleep Foundation insomnia is the most common sleep disorder in American, affecting some 40 million people yearly. Although there can be medical reasons as to why one could suffer from sleep issues, many times there just needs to be some minor adjustments that can help to improve your snooze fest.
Here are some of their tips to getting better zzzz’s
Get Military Routines
Though it may seem trite and annoying but for those who can’t get enough shut eye, it’s the best way to regulate the body’s clock. Go to bed and rise the same time daily, even on the weekends. Yes there are days you might want to sleep in but you do yourself no favors, so don’t!
Give up Naptime
We’ve heard that powernaps are a great way to get through the day but you will find that at bedtime you are wide awake. So eliminate naps especially in the afternoon.
Move it, Move it
Exercise is a sure fire to help with sleep time but not if it’s close to bedtime. The energy gained from working out can keep you revved up, making it harder to settle down.
Create your Space
Make sure your room at night is comfortable, quiet and dark. Try blocking outside noises by using darkening blinds or a sound machine.
Lose the Uppers
Alcohol may seem a good way to fall asleep but many times you won’t stay that way. Give up the booze and cigarettes because they can disrupt sleep. Pass on heavy meals in the evening because they can cause discomfort making it harder to sleep.
Stash all Electronics
Our bodies need time to adjust to sleep mode so the last hour before hitting the sack try doing a calming activity such as reading or meditating. It’s also been found that electronic devices such as a smartphones, tablets and computers can make it harder to fall asleep. The light emanating from these devices tend to be activating to the brain.
If your symptoms persist consult your physician to find the root cause of your issues.