Do you have trouble falling asleep at night? Do you think you have insomnia?
If you answered yes to any of these questions, then you need to make adjustments so that you get the sleep you need. You may get stressed out because you cannot fall asleep, but the thing is that by making a few adjustments, you can fall asleep again.
Below are some helpful tips and products that can help you to get the sleep you need.
Note that this post may contain affiliate links, and a commission may be paid if purchased. However, these are highly rated products and tips that will help you get the sleep you need.
Follow these tips for better sleep and kick insomnia.
Step 1: Keep a Sleep Schedule
As anyone with insomnia understands, falling asleep is not as easy as just closing your eyes. While there are those people who brag that they fall asleep within moments of laying down, that isn’t always reality.
So how can you fall asleep if you have insomnia? Start by setting up a schedule.
First, make sure you are getting enough sleep. According to doctors, you should get 7 to 9 hours of sleep every night. Getting enough sleep is necessary so you can recover from the day and prepare your body for tomorrow.
To get the sleep you need, you must go to sleep at the same time every night and wake up at the same time, even on weekends.
Some people like the idea of sleeping in on weekends, but doing so will disrupt your sleep cycle.
Let’s say you want to go to bed at 10 PM and wake up at 6 AM on weekdays. You do that all week and then decide to sleep in until 9 AM on Saturday and Sunday. You will probably then be inclined to go to bed later because you got more sleep that morning.
Then when it comes back to Monday, you try going to bed earlier, but now your sleep routine is out of whack.
This is why you need to sleep the same amount every night, even on weekends.
To get into that sleep schedule, it is okay to use sleeping pills, and once you get into the routine, you can take them less frequently.
Some of the highly recommended sleeping products include:
Nature’s Bounty Sleep 3 (calming and helps you to fall asleep faster)
Genius Sleep Aid (helps you sleep and not wake up groggy)
Ashwagandha Capsules (for those with super-insomnia)
SLEEP FAIRY Natural Sleep Aid (also helps with anxiety and stress)
Step 2: Stick to a Bedtime Routine (and Avoid your Phone)
Now that you have picked a smart time to go to bed, the next step to getting better sleep is to set up a routine.
Put Your Phone Away
Start off by shutting down or ignoring your cell phone starting 30 minutes before you go to bed and don’t look at it again until you get out of bed the next day.
You do this for many reasons:
Cell phones keep your mind engaged and distract you from trying to sleep.
Cell phones have blue light, which mimics daylight and interrupts your sleep cycle.
Set Up a Routine
What you do in your pre-bed routine is up to you. However, it should include a couple of relaxing activities that put you in the mood to rest.
Your routine could include:
Personally, I find that some light reading while lying in bed works wonders. There is no better way to lead to heavy eyelids. Rarely do I get through a chapter without feeling drowsy.
Finally, make sure that you have a comfortable pillow and mattress.
Step 3: Watch what you do and don’t eat
You may not realize it, but what you eat during the course of the day, especially in the evenings, can negatively impact how you sleep.
In order to get better sleep, you should avoid:
Fast food like burgers and pizza because they are high-fat and can lead to acid reflux, which can keep you awake.
Coffee before bed because of the effects of caffeine
Snacks like cereal, ice cream, and chocolate because of the effects of sugar that will keep you awake.
However, there are some things that you can eat to help you sleep, specifically supplements, which have been proven to aid in relaxation:
Wrap Up and Final Notes
Sleep is the most important aspect of a healthy and productive life. If you follow the steps above and you are still having trouble sleeping, then you may want to speak to a professional.
However, for regular cases, following these steps will be able to get more sleep and help you to beat insomnia.
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