Insomnia is a sleep disorder that makes it difficult for someone to fall and/or stay asleep. An estimated third of all Americans battle this disorder. Half of this group battles it more than twice a week which can majorly impact your day. Many things can affect sleep such as: work or school schedules, stress, social activities, and hormones. We know that sleep is vital for quality living so we have put together some tips to help you get a good night’s rest.
- Go to bed and wake up at the same time every day, even weekends, to keep your body’s natural sleep clock in a consistent rhythm.
- Try to go bed before 11pm when your cortisol levels are at their lowest, making it the easiest to fall asleep.
- Keep the hour before bedtime free from exercise, loud noise, and bright lights. Spend it taking a warm bath, reading a good book, drinking your favorite decaf tea, or doing relaxation techniques.
- Avoid large meals and alcoholic beverages at least two hours before bed.
- Do your best to cut out nicotine and caffeine. They are both stimulants that interfere with sleep. Caffeine’s effects can last as long as 8 hours while nicotine’s can last up to 14 hours.
- Spend some portion of each day outside, and try to be physically active.
- Make your bedroom a quiet, relaxing oasis. Keep it cool and dark. Use blackout curtains if necessary.
- Consider diffusing relaxing scents such as vanilla or lavender essential oils in your bedtime routine.
- Limit naps if you are having trouble falling asleep at night. If you do nap, the ideal length of naptime sleep for an adult is twenty minutes.
- If you are struggling with stressful situations and a mind that will not calm down, try writing down everything that is bothering you just before bedtime. Writing them down helps to let them escape your mind and gives you a sense of accomplishment and relaxation.
- Invest in a set (or two) of high-quality Simply Organic Bamboo bed sheets. Our luxuriously soft sheets help regulate your temperature, keeping you cooler in the summer and warmer in the winter, which can help you get comfortable quicker and fall asleep easier.
The key to falling asleep and having a good night’s rest is having a game plan. If following these tips don’t help you achieve the rest you need, talk to a professional. Treat your sleep with the importance it deserves so you can get the most out of your days.