Insomnia is a sleep disorder that affects many people around the world. Both adults and children can suffer from insomnia but the good news is that there are several methods that you can try in order to prevent or treat insomnia. Read this following article to learn which are the best ways to treat insomnia and have a good night’s rest.
Try to sleep for at least 7-8 hours every night
If you have an hectic schedule, keeping a strict routine involving adequate sleeping times can be a bit of a challenge sometimes. That’s why most experts recommend to allocate a time for sleeping and avoid changing it very often, unless you really have to. It’s generally recommended to sleep for at least 7 or 8 hours and avoid sleeping it, because you will find it much harder to fall asleep the next day.
Have a relaxing bedtime routine
In order to fall asleep faster, you need to make some changes in your bedtime routine. For starters, you should avoid watching TV late at night or use the computer or smartphone to browse the internet. Instead, you should try to do a more relaxing activity, such as reading a book, drawing, painting or taking a small walk in the park before going to bed.
Sleep in a quiet room
If it takes you too long to fall asleep, then the ambiance in your room may be the main issue. Your bedroom should be neither too cold or too hot, but most importantly, it should be quiet. To avoid waking up several times during the night, you need to take some measures, such as closing the windows during the night or cover background noises by using a white noise machine. The white noise can cover the loud background noise and help you have a peaceful sleep.
Don’t drink coffee or sugary drinks before sleep
Many people find it very helpful to drink a soothing cup of tea before falling asleep. However, it’s recommended to drink herbal tea, rather than tea with artificial flavors or too much sugar on it. Speaking of sugar, avoid drinking sodas or sugary drinks and limit the consumption of coffee throughout the day. It goes without saying that if you drink coffee before going to bed, you will find it hard to fall asleep.
How much should you eat before going to bed?
The most popular mistake that people make before going to bed is that they eat a large portion of food. Eating too much or too little before going to bed can disrupt your sleep and make it difficult to fall asleep. That’s why it’s recommended to eat a balanced portion of food 2 hours before falling to sleep, to give your body time to digest the food.