Are you tired of tossing and turning for hours in bed before falling asleep? Perhaps, you’ve even pondered counting sheep, but aren’t sure if it would help. If you frequently battle insomnia, you might routinely feel tired, irritable, and anxious. And, your physical health may be declining as well. A lack of sleep can lead to a myriad of serious health conditions such as a heart attack and high blood pressure. If you’re experiencing trouble sleeping, consider trying the following 5 tips to help you slumber.
5 Tips To Help You Sleep
Limit Daytime Napping
Do you embrace the concept of power naps? After enjoying a heavy meal, many of us fight the urge to curl up in a comfortable chair and sleep the day away. However, taking frequent, long naps might be causing you to have trouble sleeping at night. Strive to limit your naps to 30 minutes or less. Also, if you must nap, do it during the early afternoon hours rather than later in the day. By limiting the amount of carbohydrates you consume at mealtime, you may be able to curb your need for naps entirely.
Devise a Nighttime Ritual
Do you brush your teeth at the same time each day? Perhaps, you’ve ate dinner at the same time every evening for as long as you can remember. Likewise, you should develop a bedtime ritual to follow every night. Aim to go to bed and awaken at the same time every day of the week. Strive to maintain your schedule on holidays and weekends as well. According to the Mayo Clinic, “Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night.” However, if you realize you’re simply not tired after retiring for the night, get out of bed and engage in a relaxing activity such as reading a book. Return to bed when you feel tired. Lying in bed and worrying about your inability to fall asleep often compounds the problem.
Drink a Glass of Milk
Do you consume the recommended 1,000 milligrams of calcium each day? Research suggests a possible link between calcium deficiency and insomnia exists. Therefore, if you having trouble sleeping at night, you might want to drink a glass of milk before bedtime. If you’re not a fan of milk, you can also get healthy doses of calcium from:
- White beans
Don’t Consume Caffeine at Night
Do you always savor a cup of coffee before bedtime? Consuming caffeine at night can wreak havoc on your rest. The stimulating effects of caffeine can take several hours to dissipate. If you believe caffeine is to blame for your insomnia, begin avoiding it after lunch. Or, at the very latest, don’t indulge in caffeine after the mid-afternoon hours.
For some people, exercising regularly is a great way to end sleeping troubles. Working out may help you fall asleep faster and experience deeper, more satisfying, rest. If possible, exercise during the morning or afternoon hours. After a strenuous workout, some people become too energized to fall asleep quickly. So, you might want to avoid working out immediately before bedtime.
If you experience trouble sleeping regularly, you might be desperate for a safe solution to your problem. Before buying possibly addictive over-the-counter drugs or asking your physician for prescription sleeping pills, experiment with the aforementioned 5 tips. Before you know it, you might be sleeping as peacefully as a kid again.