It’s 3am and you find yourself in an all-too-familiar scenario: the world shuts down for the night but your mind is still racing. Everything you didn’t get done today and need to do tomorrow is racing through your mind and you just can’t settle. You toss and turn as you try to switch your mind off and catch some of those elusive ZZZs that you need to set you up for a productive day. But the anxiety of trying to get to sleep makes getting to sleep even more difficult. This, my friend, is insomnia. A common companion for many people around the world; 1 in 3 adults across the globe to be exact.
The good news is that there has been a great deal of research conducted in this area as a result of just how prevalent it is, and there are a number of things you can try to get your sleep back in order. So let’s look at how you can overcome your insomnia once and for all!
Embrace Sleep Hygiene
You know the importance of maintaining good bodily hygiene, but have you heard of sleep hygiene? Try these tips to improve yours:
- Ensure you get a good night’s sleep by avoiding stimulants such as caffeine after 3pm (at least!).
- Moderate your alcohol intake, and avoid it close to bedtime.
- No napping! If you must, keep it short and sweet in the early afternoon.
Prioritize Physical Activity
Early research has shown the effects of aerobic exercise to be on par with the effectiveness of sleeping medications. It doesn’t matter what kind of exercise you do as long as it’s regular and done earlier in the day.
Establish a Sleep Schedule
You schedule all of your important events and appointments in your calendar right? So your sleep should be in there too! Choose a consistent time to go to bed each night and wake up each morning and try to stick to it. It’ll take a while to get into a rhythm, but don’t give up, give it a few weeks and you’ll get there. Consistency is key.
Be Mindful of Eating Habits
Eating a heavy meal late at night will definitely keep you up, so try to leave a few hours between your last meal and bedtime. Check out our blog post on dietary tips to improve your sleep for some adjustments you can make at meal times too. It’s also important to keep an eye on how much you drink; you don’t want bathroom trips waking you up during the night either.
Don’t Watch the Clock
It’s important not to put pressure on yourself when trying to get to sleep. If you keep checking the clock you’ll just increase your anxiety levels and end up awake all night. As they say, a watched kettle never boils. And a person watching the clock never sleeps either!
Create a Relaxing Bedtime Routine
One of the key ways to get yourself ready for bed is by telling your body it’s time for sleep. You can do this by creating a bedtime routine that allows you to wind down and clear your head before it hits the pillow.
Unwind with these bedtime activities:
- Meditation, deep breathing, and muscle relaxation techniques
- Warm shower
- Reading a book
- Listening to chill/quiet music
- Working late
- Watching TV
- Being on your phone in bed (enforce a social media ban after a certain time!)
- Any emotionally charged discussions
Check Out Our All-Natural Sleep Supplement: Fast Asleep
If you feel like you need a little extra help to get your sleep back on track, our melatonin-free supplement, Fast Asleep, is the solution. Packed with natural ingredients known for their sleep-inducing properties, it’s a safe and effective ticket to dreamland..
Remember, conquering insomnia is a journey, and finding what works for you might take time. So keep experimenting with different strategies like these and see what works best for you.