Chronic insomnia is more than a minor annoyance – it is a major health problem, one you should not ignore. When you fail to get a good night’s sleep, your body feels the impact – and so does your brain.
From lost productivity at work to the increased risk of an auto accident, the dangers of insomnia are everywhere. If you are not sleeping as soundly as you should be, it is time to take action. Here are some simple things you can do to fall asleep faster and enjoy a full night of healthy refreshing sleep.
Ditch the Caffeine
Consuming caffeinated beverages before bedtime is a recipe for insomnia, so watch what you drink when night falls. The lingering effects of caffeine in your symptom could interfere with your sleeping patterns, so you may want to stop drinking cola and coffee long before bedtime.
Also, watch out for other hidden sources of caffeine – like chocolate and some over-the-counter medications. Caffeine can hide in unexpected places, and avoiding its sources can help you get a good night’s sleep.
Lock Up Your Devices
Many people keep their smartphones, tablets and other devices right by the bed, and that can interfere with healthy sleep. The light from these devices can trick the brain into waking up, and checking your messages in the middle of the night will make getting to sleep that much harder.
Even if you are reluctant to do so, try locking your devices away for the night or keeping them outside the bedroom. This simple change to your routine could make getting to sleep and staying asleep easier.
Invest in a New Mattress
If you cannot remember the last time you bought a new mattress, you are probably long overdue. Even the best mattresses have a limited lifespan, and over time the lumps, bumps and flat spots can make getting to sleep difficult and uncomfortable.
If a new mattress is not in your budget, consider getting a new pillow. The quality of your pillow can make a big difference, so experiment with a number of different brands and styles until you find the one that is perfect for you.
Set the Right Temperature
Temperature matters when you are trying to fall asleep, so find the right thermostat setting and stick to it. Many people find it hard to sleep when the room is too warm, and some prefer a cold space for healthy sleep.
If you and your spouse cannot agree on the perfect sleeping temperature, you may need to split the difference. Either way, adjusting the thermostat can help you fall asleep faster and stay asleep longer.
Consider Blackout Blinds or Insulated Curtains
It can be hard to sleep when light is streaming through the windows. If you are having trouble falling asleep on those hot (and long) summer nights, consider a set of blackout blinds or insulated curtains.
These window treatments block out the light, so you can enjoy a good night’s sleep without the distractions. Insulated curtains can also reduce noise, making getting to sleep that much easier.
You do not have to live with insomnia one night longer. If you are having trouble getting to sleep and staying asleep, it is time to take action. The tips listed above can help you get to sleep faster, so you can wake up refreshed and ready to take on the day.