Are you a person that suffers from occasional or chronic insomnia? Does it constantly feel like you don’t get enough sleep and you’re trapped in a never-ending cycle? Unfortunately, insomnia is something many people will suffer from in their life, and ignoring it isn’t a viable option. Instead, it’s important to recognize you’re dealing with this problem and take steps to remedy it. Here are four ways you can deal with insomnia.
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Create a Bedtime Schedule
The first tip is to create healthy habits, and in this case, that means creating a bedtime schedule you will commit to and stick with. Sticking to a schedule will likely be difficult at first but stay consistent and allow the habit to form. The schedule should allow time for you to unwind in the evening and then head to bed early enough that you still get seven hours of sleep. This schedule will need to be followed seven days a week, at least in the beginning. To help make it a routine, follow the steps each night in the same order.
Cut Out Evening Snacks and Drinks
Several drinks and foods can add to insomnia and make it difficult for you to fall asleep or stay asleep. It would be best to cut these out of your evening routine so as not to disrupt your sleep. Some of the food and drinks to avoid before bedtime include:
- Caffeine
- High-sugar options
- Alcohol
- Overly spicy food
- Chocolate
- Energy drinks
- Fatty foods
There’s nothing wrong with having snacks before bed; you just want to be smart about what you pick.
Wind Down with Some Gaming Before Bed
Another way to wind down before bed and turn off your mind is to try a little gaming. You could opt for the traditional console-style video games or play with real money online gambling with such popular games as slot machines. The goal should be to choose a game that you find engaging and entertaining that allows you to become fully immersed in the action.
It may be a good idea to also give yourself a time limit on how long you will play. You want to be sure you’re still getting enough sleep, so gaming until midnight each night probably isn’t wise. Even if you give yourself 15-30 minutes to game before bed, that may be all it takes to relieve the stress that is weighing on your mind.
Improve the Sleep Environment
Finally, you can take steps that will improve your bedroom environment to ensure you give yourself the best chance possible of having a good sleep. These steps can include:
- Upgrading your mattress and/or pillow
- Choosing lightweight breathable bedding
- Ensuring the room is dark when you sleep
- Installing a fan to allow for airflow
- Making sure the room is cool – not too hot and not too cold
- Using a white noise machine
If you’re caught in an endless cycle of being tired and never getting enough sleep, it’s time to do something by taking action. Insomnia can be addressed.
