4 Tips on How to Deal With Insomnia

Sleep is important so we can feel good and for the body and brain to develop and function optimally. Lying, tossing, and turning for a long time in bed and feeling that it’s impossible to fall asleep is terrible.

There is usually not only one single reason why you might suffer from insomnia. Two common causes are stress and/or too little exercise. Experiencing anxiety, a personal crisis or the death of a close one can also contribute to sleep problems. The science of sleep is extremely fascinating, and it is clear that we are still in the phase where we learn a lot about the various psychological aspects and the impact sleep problems have on our health.

Ideally, a person should sleep from sunset to sunrise, to optimize the effect of the homeostatic mechanisms and the circadian rhythm. In today’s fast-paced life, we burn the candle at both ends and experience social and work-related stressors all the time. However, our sleep must not suffer because of this and we must strive to introduce healthy sleeping habits.

In this article, we look at some suggestions on how to relax and deal with insomnia.

Change Your Lifestyle

Identify what activities in your life make you unable to sleep. It could be that you’re getting too much caffeine, you’re staying up too late at night working, or talking to your friends until the morning. Limit your caffeine intake, don’t look at the screen late at night, leave your partying and late-night chit-chats for the weekend and try to practice good sleep hygiene habits.

This will allow you to sleep late into the morning to give your body the right amount of sleep. Some over-the-counter medications you can take for colds and flu can also cause mild insomnia. Check with your doctor for a good recommendation of a medicine that will not interfere with sleep.

Choose a Top-Quality Mattress

The body needs important rest to repair and recover. Without a continuous or sufficiently long night’s sleep, we have difficulty coping with everyday life, we become more vulnerable to stress and even get a weakened immune system.

With that in mind, the choice of mattress becomes even more important, which greatly depends on how your body is built and what sleeping style you have. And there is a lot to keep track of to find the right one in the wide pool of selection available today on the market.

For this reason, you must do thorough research and look for mattresses that provide the best support for your neck and back. For instance, if you happen to live in Orange County, you might want to search for custom mattresses in Orange County that can be adjusted to your specific needs. When you choose the right mattress, you will reduce any back pain, heartburn, snoring, and other conditions that affect your mood and wellbeing.

Introduce Exercise

Try exercising a few hours before bedtime and burn the extra energy as this can reduce sleeping problems. 

After a full day at work or at home, it is a good idea to get some exercise one or two hours before bedtime. You can get rid of all the built-up energy by running on the treadmill at home. Taking a brisk walk in the park or neighborhood can also be stimulating as it also relaxes you.

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Focus on Your Breathing

When you gain control of your breathing, both the body and the psyche become calmer. And there are numerous approaches to accomplishing this.

Conscious breathing is about learning to breathe slowly and deeply. When you breathe fast and shallowly, as most people do during stress, it can lead to a lack of oxygen and energy. The quality of sleep suffers when breathing during the night is irregular, as many people who snore or suffer from sleep apnea are aware. Controlled breathing, on the other hand, can be calming in “panic mode,” for example, when lying down and complaining about not being able to fall asleep.

So try doing some best breathing techniques for sleep in bed when you turn off the light. A simple beginner’s method is to take a deep breath three times in a row through the nose down to the stomach, hold your breath for 5-10 seconds and then let the air out again through the nose, while you relax the whole body.

Final Words

Insomnia is more common than you think. Without effective action, it can become a chronic problem. In addition to talking to your doctor and trying to find a healthy solution, you should try to make certain lifestyle changes, choose the right mattress, introduce some form of exercise and focus on proper breathing, all of which combined will help you if you’re experiencing insomnia.