It is a typical human requirement to get adequate sleep. When we drift off to sleep, most of the time, our bodies tend to relax and calm, but our brains remain active. However, to be able to function fully for the following day, we need to get at least 9 hours of sleep. As such, we can expect for a productive and rewarding day ahead.
According to the National Sleep Foundation, women are more prone to having difficulty getting and staying asleep. As a result, they concentrate on problems too much, possible weight gain, vulnerable to sickness, and a third-rate performance in school or on the job. Thus getting enough sleep is very important.
One of the commonly known sleep problems is insomnia. Women experience this kind of sleep problem more likely than men. You get to see that dark pigmentation around the eye area of yours. Fortunately, there are lots of ways to beat insomnia and get a good night sleep. Check out the list below!
Create A Comfortable Sleeping Area
You should be able to control the noise, lighting, and temperature to make your slumber area a sleep-conducive environment. As such, do not put electronic appliances in your bedroom like a computer or a television. These devices diffuse distracting lights that might steal the sleep that you should be having since they are very engaging.
Furthermore, one of the factors that prohibit people from getting enough sleep is the light that gets into your bedroom. So you may want to get heavy curtains that are opaque and thick, which are capable of impeding the light out.
Get a light source that can generate an atmosphere that encourages you to sleep. You can easily shop for these light sources in different online stores. Moreover, find a way to boost the sound insulation in your bedroom because it will help you have a noise-free room.
Another factor that you need to consider is the temperature in your room. Ensure that your bedroom has a great temperature when you sleep. And lay some thick blankets with you.
Purchase Allergy-proof Blankets And Mattress
Having allergy-proof blankets and Mattresses will certainly help you get adequate sleep. Allergies disrupt your sleep by coughing, sneezing, and sniffling. And most likely, people with allergies and nasal stuffiness snore when they sleep.
To lessen the risk of having dust mites, encase your pillows, box spring, and mattress in dust-mite-proof covers. Dust-mite-proof covers, made out of microfiber, block the growth of dust mites, mold, and mildew. e like
Make sure to change your blankets and sheets once a week and disinfect it with water (130 Fahrenheit) to get rid of the dust mites. If possible, keep your pets out of your room to lessen the exposure to their dander and fur.
Do Some Exercise
Exercising regularly, like walking and swimming, can productively alleviate some tension in your body. However, do not do strenuous exercises, like going to the gym or running, because it might keep you awake.
Moderate daily exercises is an excellent way to beat insomnia in the long run. But you should fully commit to your daily exercise mantra if not, it will never let you have a good night sleep. And it may even be the reason to stop exercising in disappointment.
Avoid Drinking Stimulants And Alcohol
The side effect of taking stimulants such as caffeine and nicotine can last up to twenty-four hours. Thus, the possibility of affecting your sleep is serious and crucial. Stimulants might not only lead to having sleepless nights but might also be the reason for recurrent awakenings.
On the other hand, alcohol might have a soothing effect for the first hours after the consumption. However, it can cause recurrent arousals and sleepless nights. And if you are taking meds like asthma inhalers or decongestants, consult your doctor when you should intake them to lessen any side effect on your sleep.
Make Sure to Use Comfortable Pillows
If you are one of those people who experience lower back pain, then it is obvious that you are also having difficulty sleeping. If you suffer from back pain, try laying on your side to minimize the pressure on your back.
Put a pillow between your lower leg to align your hips and eventually lessen the pressure in your lower back. Also, make sure that your bed is sturdy enough so that it won’t worsen your pain. Furthermore, if you also experience neck pain, then it is very evident that you have trouble getting to sleep.
To resolve this issue, keep a proper sleeping position because it can reduce the chance of having neck pain. Refrain from sleeping on your stomach. Purchase a pillow that is at the correct height to keep your neck in a comfortable position. For best options, consider buying memory foam or feather pillows.
Having an adequate sleep is very important for physical and mental functioning. You will never be healthy without having enough sleep. Keep a healthy life, sharp memory, and the overall energy to do things by beating insomnia. To help you out, try the list above to overcome insomnia and get a good night sleep.
Cynthia Crane is a health and fitness blogger and writer by profession. She also leads a Zumba exercise in their place. When not working, Cynthia spends time with her family.