30 Tips For Beating Insomnia And Having A Good Night’s Sleep

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30 Tips For Beating Insomnia And Having A Good Night’s Sleep

Are you having difficulty falling asleep?

Having a good night’s sleep is critical for physical as well as mental health. Unfortunately, many people suffer from bouts of insomnia.

Here are some tips to help you beat insomnia and have a good night’s rest.


Sleeping Habits and Sleeping Environment

1. Use a comfortable pillow.

2. Make sure your bed sheets and pillow cases are clean.

3. If you are sleeping on your side, a pillow placed between your legs and another between your arms can help to improve your sleeping posture.

4. Ensure that your bedroom has good ventilation.

5. Make sure that you are sleeping in darkness, or in a room which is as dark as possible. This is very important.

6. Having plants in your bedroom can improve its air quality, and thus help you to sleep well.

7. Try to get to bed at roughly the same time every day. Having a routine helps your body in its sleep-wake cycles.


Steps and Natural Remedies You Could Use

8. Have a warm bath before turning in.

9. Enjoy a soothing bath using herbal oils or essential oils.

10. You could massage aromatherapy essential oils into your wrists and temples.

11. Listen to relaxing and soothing music as you go to bed.

12. Use aromatherapy to give your bedroom that soothing and relaxing fragrance – you could use aromatherapy candles or burn essential oils to attain this effect.

13. Have a cup of warm herbal tea. Chamomile, passionflower and valerian are a few herbs which could help give you a good night’s sleep.

14. You could use natural herbal remedies to help improve your sleep. Generally, if not overdosed, herbs are very safe. But if you are on any type of medication, do exercise caution, and check with your physician if needed.

15. Melatonin is one supplement which some people use to help them get to sleep.

16. Something as simple as counting sheep can help you drift off slowly to dreamland.

17. Having some exercise during the day can help you sleep better at night.

18. Meditate before you sleep to calm and relax your mind. Take deep breaths slowly and deliberately – this will calm your nervous system.

19. Get some natural sunlight during the day. This will help regulate your body’s sleep-wake / day-night cycles and help you to sleep better at night.


Things You Should Avoid Doing

20. Do not drink too much liquids just before bed, to avoid having to get up to go the bathroom in the middle of the night. For the same purpose, visit the bathroom just before you hit the sack.

21. Avoid being too mentally active, such as trying to think through and solve problems, just before bed, as this will disrupt your sleep.

22. Avoid stimulating activities, such as exercise or watching television, just before bed.

23. Avoid eating too much too close to bed time.

24. Avoid consuming fatty and other heavy foods at night.

25. Avoid caffeine and alcohol in the evenings and at night.

26. Cigarette smoking also keeps you awake, as nicotine is a stimulant.

27. Avoid loud or stimulating music just before going to bed.

28. Do not watch horror shows or other disturbing material too close to bedtime.

29. Avoid emotionally stimulating activities, such as passionate conversations, too close to bedtime.

30. Make sure the little clock in your bedroom does not make loud ticking noises, which can disturb your rest.

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