Insomnia can be one of the most debilitating conditions to endure, whether it is an acute episode or something more chronic.
If you are struggling to sleep, the chances are that your mind is racing the moment that your head hits your pillow. While you want to drift off into a blissful dream, you probably have the day replaying in your head. Your thoughts are too busy leading you to get up in the morning feeling shattered, emotional, and unable to focus.
This can mean that you underperform at work, experience tension in your relationships, and have a constant low mood. To combat this, you need to go on a quest for a restful night’s sleep. Read on to find out how you can achieve it.
3 Adjustments That Can Help You Beat Insomnia
Try these three adjustments, and you might uncover the root of your insomnia.
1 – Set a Sleep Routine
You must create a routine that you follow every night. Your brain appreciates patterns, and a strict routine will help your brain to tell your body to prepare for sleep. Try to think about what relaxes you. This could be reading a book, watching your favorite Netflix box set, or having a long hot soak in the tub.
Run yourself a bath, light some scented candles, and play some chilled out tunes. Relax and soak in your bubbles. The warmth will calm your mind and help you to focus on more positive thoughts.
Read a book rather than scrolling through your Facebook feed. Social media does nothing but heighten your emotional state, so have a curfew at least two hours before you hit the sack.
Banish all screens that are pixelated such as smartphones, tablets, and e-readers. Don’t drink caffeine before bed. Enjoy a cup of hot milk with a cookie a la childhood, instead.
2 – Consider Your Bed
The bed you sleep in needs to be comfortable. If your pillows are too hard or you are forever tossing and turning in the night, you need to reassess where you sleep.
Take a look at this DreamCloud mattress review and investigate how foam support and spring layered hybrid mattress could benefit your rest. Couple this with some memory foam pillows and whip up some blackout blinds for behind your curtains.
Your bedroom needs to exude relaxation, so don’t have a busy room that looks untidy. A messy room leads to a messy mind. Paint the walls white or cream, and declutter your space. You need your room to be a haven of tranquillity.
3 – Meditate
Don’t assume that meditation belongs in the realm of hippies with dreadlocks. You don’t need to chant or be surrounded by incense to reap the rewards of meditation.
By focusing on your breathing and completing some mental exercises, you can banish your negative thoughts and help your mind to be more relaxed. This can prepare you for sleep. Head to bed thirty minutes early and follow a meditation podcast.
Do the same in the morning and feel your mood lift and your sleep pattern return.
The Bottom Line: Don’t accept insomnia!
Forget about living with insomnia. You can enjoy a restful night’s sleep again if you follow this guide.