Everyone suffers from insomnia at some point in their life. Whether it’s stress-related, dietary issues, or too much noise in your surroundings, everyone has experienced the tossing and turning that comes with an inability to fall asleep when you want to. Even exhaustion can lead to sleep deprivation.
Here are 5 tips to try if you sometimes have trouble falling asleep. We say ‘sometimes’ because if this is a regular issue for you, you should see a doctor to rule out a medical condition as the cause.
Lower Your Room Temperature
If you have air-conditioning, lowering the room temperature can sometimes work wonders. People often sleep better in room temperatures between 15 and 23 degrees Celsius. Your body’s temperature drops a bit as you sleep. Giving it a head start may help you fall asleep faster.
Dim Your Lights in the Evening
Bright light sends a signal to your brain that it should remain alert. As your day is winding down, dim the lights in the last hours of your day. Your body will naturally begin to respond to the increasing darkness, and you may find you’re ready to fall asleep the moment your head hits the pillow.
Don’t Be a Clock-watcher
Paying too much attention to time can be a sign of anxiety and stress. Don’t get in the habit of waking up and constantly checking to see what time it is. This will give you a focus for any stress you may be under. If you wake up, keep your eyes closed and try to remember your last dream. You’ll find that this helps you fall back asleep.
Watch Your Diet and Eat Early
Research has highlighted the fact that a high-carbohydrate meal can affect your ability to get a restful night’s sleep. Somewhat surprisingly, a high-fat meal can help you sleep better and more restfully. If you’re suffering from prolonged insomnia, eating high-fat meals can be an answer to your problem. Just be sure to eat at least 4 hours before you go to sleep, as digestion can also impair your sleeping.
Make Sure You Exercise During the Day
Active people who suddenly experience insomnia may be able to attribute it to a sudden lack of exercise. If you’re particularly busy with work and don’t have the time to exercise on some days, you pay for it when you try to sleep. Your body won’t be as tired as it normally is, and it won’t need to rest. If you exercise regularly, sticking to your workout routine, no matter what will help you to sleep.