MyTurn.com
Do you often find yourself lying awake at 3 a.m., feeling tired around midday or falling asleep at the wheel of your car on the way home? If so, you probably have the most common sleep disorder in the United States: insomnia.
Insomnia is becoming an epidemic, with more than 30 percent of the population suffering from interrupted sleep. But what is the key to finding restful slumber? Here are some tips to help you get a good night's sleep:
- Learn some breathing and relaxation techniques so you can unwind before bedtime. These can be particularly helpful if you have had a stressful day and you're finding it difficult to relax.
- Make sure you get at least 30 minutes of physical exercise every day to help reduce stress and prevent insomnia. But be sure to fulfill your fitness requirements at least four hours before you hit the sack.
- Avoid drinking caffeinated or alcoholic beverages before you go to bed. Herbal teas such as chamomile may help you fall asleep more easily.
- Soothe away the stress of the working day with a soak in the tub. Add a few drops of your favorite essential oil to help you unwind.
- Don't go to bed on an empty stomach, but eat your last meal at least two hours before bedtime.
- Save your inner sanctum for sleeping (sex is OK, too). If you use your bed for working, eating, paying bills or watching television, you are making it much harder to relax there.
- Maintain a regular sleep routine. Going to bed at the same time each night and rising at a regular hour in the morning is vital for a healthy sleep pattern. This will not only make it easier for you to catch enough ZZZs but you will also find it easier to get up when your alarm calls.
- Make sure the temperature in your bedroom is comfortable and consistent.
- Don't underestimate the importance of a comfortable bed. If you can't sleep, it might be time to consider a new mattress.
- Don't try to force sleep; it doesn't work. If you find yourself tossing and turning, instead of lying there getting more and more frustrated, get up and sit in another room for a while. Read something light, listen to soothing music or do your relaxation exercises before returning to bed.
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