Insomnia can have many different causes, but these ten simple and common sense habits can help you fight insomnia and sleep better. As you’ll see these habits are common sense but this is perhaps the least common of the senses as we often fail to do the simplest things.
1. Establish a sleep schedule.
Always try to get up and go to bed at the same time for your body to get used to it.
2. Pay attention to environmental factors such as light, noise or odors.
A stinky room or with bright light can worsen your sleep problems. Keeping your bedroom in good condition will help you fall asleep easily. Therefore, a room that is dark, quiet, airy and clean is recommended.
3. Keep the bed in good condition.
Ideally try to keep bed linen clean, get a comfortable mattress and a pillow with the density and height you need. Similarly, it is not recommended to read or watch TV in bed.
4. Dinner at the same time and no right before bed.
It is important to establish a regular dinning schedule. And most importantly, you should not eat 3 hours before bedtime and especially not gorge on a copious dinner.
5. Avoid long naps during the day.
Although naps are healthy, they should not last more than 15-30 minutes, in order to sleep at night.
6. Perform physical exercise during the day.
Ideally, do some kind of physical activity for at least 40 minutes daily. However, exercise should be between 4 and 6 hours before bedtime, so it doesn’t have a stimulating effect that prevents sleep.
7. Go to bed as soon as you feel sleepy.
If you are sleepy it is recommended to go to bed right away and avoid activities that might keep you awake.
8. Establish a relaxing bedtime ritual for.
Relaxing activities are recommended, such as listening to soothing music, taking a shower, or reading before going to sleep.
9. Maintain a healthy lifestyle.
Healthy living helps you sleep better. Managing your weight, as well as avoiding stimulating drinks, smoking and alcoholic beverages are all part of a healthier lifestyle.
10. Consult your doctor whether nutritional supplements.
You can consult a doctor for food supplements containing melatonin.