Insomnia Hacks – 5 Simple Tips to Solve Sleep Problems

 Do you often get difficulty to sleep every night? You might suffer from insomnia. Here are simple and easy tips to help you to solve sleep problems at night.


What Causes Insomnia?

Basically, there are many things that can be categorized as the factors to cause insomnia. The difficulty to sleep at night can be caused by:

  • Health problems such as pain, illness, sleep disorders, anxiety, depression, etc.
  • Lifestyle such as caffeine, travel, alcohol, and cigarettes.
  • External factors include mattress in poor condition, poor sleep environment, temperature, light, and noise.
Sleep problems that don’t get proper treatment will affect your life. It will lead the sufferers to experience an individual’s health. This can even affect their social relationship, daily energy, and work performance. 

How to Get Better Sleep at Night?

People are usually recommended to sleep for about 7 to 8 hours a day. But, if you sleep less than 8 hours and desperately need to have more rest at night, here are some simple tips to help you to solve sleep problems.

1. Consume Less Alcohol and Stimulants

Alcohol and stimulant substances such as caffeine and nicotine contribute to making people hard to sleep at night. If you want to get better sleep, you need to reduce the consumption of alcohol and stimulants. This is because the effects of the substances can last up to 24 hours so that you will stay awake for a longer time. In addition, consuming caffeine will not only make you hard to close your eyes but it also causes you to experience frequent awakenings. Meanwhile, alcohol can cause you to have a non-restful night’s sleep and frequent arousals though it may lead sedative effect on the first few hours after you drink. 

2. Exercise Regularly

Several studies show that regular exercises can help people to improve sleep duration as well as the quality. But, you need to make sure that you do not have the exercises just before bedtime. This is because exercising just moments before the bedtime can lead you to have a stimulant effect that will lead you to have difficulty to sleep. If you want to have exercises just before you sleep, make sure that it is at least 3 hours before bedtime. This will give your body to relax so that you will have a longer duration of sleeping as the result.

3. Do Not Eat or Drink Just Before Sleeping

It is something common to feel hungry late at night and snacking might become the easiest solution to take. However, eating or snacking late at night can activate your digestive system. In this way, you will keep up for a longer time and hard to sleep. Moreover, if you eat some meals or drink too much water just before going to bed, it can overwhelm your bladder. As the result, you will need more frequent visits to the bathroom in the middle of the night. It obviously disturbs you and reduces the quality of your sleep.

4. Reduce Stress

Stress makes people hard to sleep. So, this is very important for you to leave whatever burden you aside just before going to bed. You can take time after dinner to review the day and leave any stressful things behind. There are also many relaxation therapies you can take to reduce the stress. The most common stress reduction methods that people use to help them more relax include deep breathing techniques, biofeedback, meditations, imagery, and progressive muscle relaxations that can be done with audio tapes. They are easy to do and proved effective to lower stress level.

5. Change Your Mattress and Create a Comfortable Sleeping Environment

As a matter of fact, mattress also plays an important role to have you create a better sleep research by sleepei. However, most people often forget to change the item overtimes. An old and saggy mattress can make you have uncomfortable sleeping that finally causes you to awake many times. Moreover, it can also cause you to have asthma, allergies, and back pain. So, change your mattress after years of usage. Creating a comfortable sleeping environment is also important to solve sleep problems. Make sure that you control the lighting, temperature, and noise so there will be nothing to disturb your sleep.
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"A human being is part of a whole, called by us the Universe, a part limited in time and space. He experiences himself, his thoughts and feelings, as something separated from the rest a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest us. Our task must be to free ourselves from this prison by widening our circles of compassion to embrace all living creatures and the whole of nature in its beauty."

Albert Einstein

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