To reduce insomnia, exercise for 30 minutes a day, reduce stress, change your lifestyle, treat bad eating habits, and consider behavior therapy or medication as a last resort. Avoid exercising too close to bedtime, heavy meals before bed, and spending too much time with friends late at night.
There are several ways to reduce insomnia, including exercise, reducing the stress in your life, changing your lifestyle, treating bad eating habits, and behavior therapy. If you suffer from insomnia, you can exercise for about 30 minutes a day. However, the timing of your exercise can prove to be important in getting your much-needed rest. Practice in the morning or afternoon for best results. If you exercise late in the evening or too close to your normal bedtime, your insomnia could actually get worse.
Working to reduce stress and anxiety can go a long way in reducing insomnia. Deep breathing exercises can help relieve some of the daily stress. Do them for at least 10 minutes every day. Even meditating for five minutes a day can help, lowering your heart rate and helping you feel an overall sense of calm. If you’re an anxious person by nature, you may need to make a list of things weighing on your mind and set aside a specific amount of time to focus on solving them each day. When that time is up, make a concerted effort to focus on other things.
If you want to reduce insomnia, a change in your lifestyle may be necessary. If you normally watch TV in bed, you should avoid it. This also applies to reading before bedtime. Making your bedroom a calm and peaceful place to just sleep and cuddle with your spouse can help you rest. If you’ve recently started drinking more alcoholic or caffeinated beverages, you may need to cut back to enjoy more comfortable sleep. Also, hanging out with friends and mingling late at night is fine occasionally, but if you start to notice your sleep patterns are suffering, you may need to spend less time in the city.
Surprisingly, poor eating habits can also have a detrimental effect on your sleep patterns. Many people believe that eating a heavy evening meal or late night snack helps promote sound sleep. In fact, the opposite is true. While some people may fall asleep easily after eating, they may wake up later with uncomfortable sensations, including heartburn. To reduce insomnia, eat at least a few hours before bedtime. If you want to have a snack, you can; just make sure it’s light.
Some people may benefit from behavioral therapies to reduce insomnia. This type of therapy teaches participants to modify sleep behaviors and create a more restful sleeping environment. Some people claim that this type of therapy is as helpful as sleep-inducing drugs. However, it is sometimes used in combination with medications to reduce insomnia.
Some medications are useful for reducing insomnia if natural methods fail to produce lasting results. Prescription sleeping pills such as Ambien, Sonata, Lunesta and Rozerem can be used as temporary sleep aids; some antidepressants may also help. However, there are possible side effects with most sleep aids. Some even run the risk of addiction. For this reason, it’s best to use sleeping pills sparingly and rely on more natural methods to reduce insomnia.
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