Sleep By Peter M / April 26, 2017 Share Tweet Pin Share In this busy world that we live in, we can often feel plugged in all the time. Your work is constantly texting, even after hours. The kids need to be picked up from soccer practice and then dropped off somewhere else. On top of that, dinner isn’t going to cook itself! All day long, life tugs at us. It’s no wonder when we go to lie down at night we have trouble sleeping. In fact, 30-40 percent of people suffer from insomnia. That’s why I’ve put together these 16 tips to battle insomnia for you. Now you can rest easy and wake up feeling refreshed again – ready to take on the next hectic day. 1. Set A Routine One of the most important steps you can take is to set a routine for yourself. The body craves a schedule so setting regular bedtimes and times to wake are essential for getting quality sleep. Pick a designated bedtime and start preparing yourself for bed 30 minutes in advance. You could even set an alarm as a reminder.Then prepare to wake up to your alarm the exact same time every day, even on the weekends. Eventually, your body will anticipate this schedule and you might even wake up right before the alarm sounds. Many people enjoy sleeping in on the weekends, but if you suffer from insomnia, this might not be a good choice for you. In addition, you will want to be careful when traveling not to disrupt your schedule as it can be hard to recover from. 2. Avoid Alcohol & Caffeine Many people believe that drinking caffeine in the early hours of the day won’t affect their sleep at night, but that simply isn’t true. Caffeine’s effects can last up to 14 hours which can cause frequent awakenings during the night.In addition, many people are under the assumption that alcohol will help them sleep. While it’s true that alcohol can have a sedative effect for a few hours, it will then lead to a non-restful sleep and frequent awakenings. 3. Avoid Taking Naps When you are having trouble sleeping at night, you often want a quick nap during the afternoon just to get through the day. This is a common rut that many people with sleep disorders will get into. In an effort to establish a regular sleep schedule, you don’t want to add naps into your day. The body needs to be trained that there is a particular time to sleep and naps will disturb that routine.While it might be hard to break this habit, your best sleep might not happen until you do. Eat healthy superfoods in the afternoon to give you natural energy that will boost you through the tired times. 4. Don’t Eat Before Bed When you eat, the digestive system goes to work. This process can take up to 8 hours before it’s finally complete. During this time, the body isn’t relaxed enough for sleep and will often fight your attempts at getting some shut eye. Eating before bed is even worse if you suffer from heartburn as lying down can increase the tendency to experience acid reflux. Try planning your meals several hours before bedtime to alleviate these issues.In the same respect, you’ll want to avoid drinking too much before bed as your bladder will fill up and you’ll inevitably need to visit the bathroom throughout the night. It’s pretty much impossible to sleep comfortably with a full bladder. 5. Limit Your Activities In Bed If you use your bed for activities other than sleeping, you’re training your body not to use that area for rest. You may think that taking the time to read in bed, watch television or even try to complete some last minute work is going to be beneficial to your life. This will only increase your alertness and make it much more difficult to calm your body down for sleep. 6. Reduce Stress All of humankind is affected these days by stress. Worrying and fears can keep us up late into the night unless we know how to calm our spirits. Try a massage or a warm bath to soothe yourself down before bed. You may also want to put on some soft music and light the candles. To reduce stress over time, work on incorporating yoga, meditation, and deep breathing exercises into your daily life. 7. Drink Warm Milk Milk is high in calcium which is perfect for soothing rough nerves. The warm mug of milk might be just what you need to soothe yourself down into dreamland. This trick isn’t just for kids anymore. 8. Drink Herbal Tea If you are looking for an alternative to the milk, but still enjoy something warm before bed, try some herbal tea instead. There are plenty of choices available and many of the flavors like chamomile or fennel can aid in the relaxation process. 9. Sleep On A Firm Bed Ideally, you want to look for a medium-firm or firm mattress to provide your spine proper cushioning and support. You may even want to consider buying an adjustable bed that you can control the support on. If you struggle with waking up when your partner moves, plenty of beds provide technology to combat partner disturbance. 10. Make Sure To Get Plenty Of Exercise Regular exercise is important to the overall health of your body, including your sleep patterns. Many people who work desk jobs don’t get to enjoy the benefits of physical activity. Even just 15 minutes a day of low-impact movement should do the trick. Just be sure that you don’t exercise within 3 hours of bedtime as this can have a stimulating effect on the body. 11. Consider Some Earplugs If you are sensitive to noise, a quality set of earplugs should resolve the issue, especially if dealing with a snoring partner. There is nothing worse when you can’t sleep than listening to someone else sleep soundly. There are many varieties and styles of earplugs on the market to choose from, you may have to try a few out before you find what works best for you. 12. If You Can’t Sleep, Get Up & Move Around Don’t stay in bed for longer than 30 minutes at a time without sleeping. Get up and try one of my other suggestions like a warm glass of milk, and then try again when you feel yourself getting sleepy again. Tossing and turning in bed will only result in frustration which will keep you awake longer. 13. Sleep On Your Back Did you know that you should never sleep on your stomach? It’s true! Sleeping on your stomach causes excess pressure on your internal organs and can also result in sore necks and muscles. While it might take some time to adjust to becoming a back sleeper, over time it will get easier. Your back will experience less pain as a result, as long as you have a good mattress.If you find that you are absolutely unable to sleep on your back, try lying on the right side, but never your left. Sleeping on your left can cause internal organs such as your lungs and liver to press onto the heart. 14. Watch The Temperature Many people sleep best in a room that is between 60 and 67 degrees. The strange thing is that people don’t like to sleep with cold feet, so be sure to slip on a pair of socks to be more comfortable. You may also want to get a separate blanket from your partner so you aren’t battling for covers in the middle of the night. 15. Darken The Room You may not be aware, but even the smallest light could be affecting your sleep. That glowing time on the alarm clock might just be the culprit. Remove all light from your room to show your body that it is time to sleep. If it’s impossible to make the room dark, consider an eye mask instead. 16. See Your Doctor When all these tips and tricks fail, be sure to make an appointment to talk with your doctor. There could be an underlying issue that is causing you to lose sleep and you will want to get it straightened out right away. Conclusion I am sure there are hundreds of other tips people have used while chasing sleep, and experimenting is what is best. What works for one won’t automatically work for another.Just remember to keep a positive outlook while you’re testing the results. Getting worked up or stressed about how you aren’t sleeping is only going to make the situation harder. Relax, move forward with confidence that the solution is out there and one day soon, you’ll be sleeping like a baby.