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Learning how to treat insomnia is one of the best ways to improve your everyday life. After all, getting a good night’s rest is vital to ensuring that you are healthy and productive during the day. However, with all of the distractions of today’s world, it can be difficult to finally fall asleep and sleep the whole night through. Below, we’ll go over how to beat insomnia with a few of our favorite tips and tricks.
How to Treat Insomnia: 10 Ways
1. Eliminate Electronics Before Bed
One of the most important tools in learning how to treat insomnia is understanding the role of electronics. As it turns out, electronics are designed to stimulate our brains, which may make it more difficult for one to fall asleep. That being said, the National Sleep Foundation recommends turning off all electronics at least 30 minutes before bed to induce a more restful sleep. Try this trick to to see if it will cure your insomnia.
Melatonin is one of the best natural ways to help cure insomnia. This supplement may make it easier for you to experience deep sleep. If tablets aren’t for you, you can also get this supplement in adult-gummy vitamin form.
3. Eat Less Before Bed
One of the most overlooked aspects of learning how to treat insomnia is analyzing the role of digestion. As it turns out, heavy digestion can disrupt your sleeping patterns. That’s why it’s recommended that you eat your last large meal two to three hours before bed.
Pre-plan your food and try to eat at earlier time, and heck, you can even get delivery if you are unable to cook at an earlier time! DoorDash is a great place to get delivery from some of your favorite local restaurants!
We have a great article on the best times to eat here! Check it out.
Some people may benefit from white noise or light meditation while falling asleep. Certain meditation apps can help calm your system leading to deep rest. You could also try out a white noise machine to create a peaceful environment.
Gaia is a great place for beginners to get started with meditating!
5. Stick to a Regulated Sleep Schedule
One of the best ways you can learn how to treat insomnia is by regulating your sleep schedule as much as possible. Your body has a natural time clock, often referred to as the circadian rhythm, and sticking to a regular sleep schedule can make deep sleep more likely to happen. Try to go to bed around the same time every day. Having a reliable and comfortable mattress can help ensure you maintain a sleep schedule. Check out high quality mattresses like Tempur-Pedic to make sure you keep comfortable at night.
6. Stay Active During the Day
Staying active during the day makes it easier for your body to fall asleep at night. Moreover, exercise specifically can improve sleep quality and help your body naturally treat insomnia. Just make sure you don’t engage in active tasks right before bed. This activity might stimulate your brain and make it more difficult for you to fall asleep. If you are in need of some new exercise equipment, we recommend Bodybuilding as you can get everything you need to get fit there!
If you’d like to try exercising more at home, here are some of the best at home gym equipment!
7. Set Up a Relaxing Environment
Learning how to treat insomnia involves setting up a relaxing setting for sleep. Think about your bedroom. When you doze off, are there any lights blinking or visible from your bed? If so, you could make an effort to cover these before getting in bed. Or, if this isn’t possible, invest in a thick sleep mask. If you have roommates or other family members living in your household, try to let them know what your normal sleeping hours are going to be. That way, it will be easier for them to try and be as quiet as possible while you’re trying to get some needed rest.
This can also be as simple as making sure you have the perfect mattress that can adjust to your bodies needs! Give DreamCloud, Tuft & Needle, Beautyrest, Serta, Nectar and Purple mattress a look as they can do just that! Yup any of those are great matresses that are sure to help you!
Some people find relaxing scents helpful for inducing deep sleep. Essential oils and diffusers are perfect for turning your room into a super-relaxing environment. Try to find a diffuser with a built-in timer to ensure that it auto-shuts off after you drift off to sleep.
If diffusers aren’t your thing, but you still need to clean the air in your bedroom, get a quality air purifier like from Molekule. Their technology works to destroy pollutants down at the molecular level, allowing you to be unbothered and focus on a good night sleep.
9. Speak to a Specialist
When in doubt, you can always speak to a specialist or physician who can help you determine the underlying cause of your insomnia and help find a cure to your insomnia. There are plenty of ways to help improve your overall quality of sleep, so don’t just suffer in silence if you have a serious problem.
10. Track Your Progress
While you work on producing deep sleep, don’t forget to track your progress! Devices like the Fitbit connect to your phone to analyze your sleep health. You can also compare stats with your friends or family to see how your sleep averages are lining up.
Sleep is an extremely important part of staying healthy. Insomnia can be extremely challenging to deal with, but learning how to alleviate it is definitely worth the effort. Remember that you can use more than one of these tips and tricks at a time. Sleep is a highly individualized experience, so what might work for you, may not work for someone else. With a little patience and consistent effort, you’ll be enjoying well-deserved deep rest night after night.
We hope you enjoyed this article on how to cure insomnia!
Here’s an article on some habits you should adopt to have a healthier lifestyle!