If you’re having trouble falling asleep, staying asleep, or both, you are probably suffering from insomnia. Unlike some people who occasionally have trouble falling asleep, insomnia can last longer than two weeks with bad sleeping patterns throughout the majority of the week.
You won’t be able to fall asleep at all, you could wake up constantly throughout the night, or wake up feeling exhausted. Luckily, because insomnia is so common, there are many methods you can implement to assist you in getting your eight hours. You can try taking a melatonin supplement, stay away from bright LED lights from your technology, and avoid caffeine before bed. These are just three simple methods that may help you adjust your sleep/wake cycle…
Melatonin or Sleeping Pill?
Usually if someone is unable to fall asleep, they want to do everything in their power to get to sleep, including taking a tranquillising pill, which are extremely effective. However, the disadvantages of taking prescription sleeping pills is that they are extremely powerful, have unpleasant side effects, and can also be addictive. Taking a supplement that just contains melatonin has none of these problems and can help you get back to your regular sleep schedule. You can just take it as needed. Websites like Mommy Authority provide comparisons of different sleep supplements so you can pick the best supplement at its price.
Melatonin is a hormone you already naturally produce that helps you fall asleep. As it gets darker, your melatonin levels rise, usually occurring at the same time. If you have been going to sleep at different times each night, your body clock, or circadian rhythm, is not adjusted to your erratic schedule. Therefore, you won’t feel tired when you try to go to sleep. Taking a supplement that has melatonin automatically raises your hormone levels and let your body know it’s time for bed. Some supplements also contain naturally calming elements as well, such as valerian root, chamomile and passionflower extract. Find a supplement that contains at least 6 mg of melatonin, as any less will not be effective in helping you sleep.
Keep Your Screens Dark
All of your technology and its bright screens may be causing you to stay awake longer. As we mentioned above, melatonin production lessens when you are exposed to bright light, and it also includes light from your TV, phone, music player, tablet, and even e-reader. To reduce your exposure to light, make sure to dim the lights of your home and turn off your screens at least an hour before bed. If you want to keep reading, lower the brightness of your screen or turn on night mode so the LED light doesn’t affect you too much. After two hours of exposure, your sleep/wake cycle will already be effected, so pay attention to your time staring at your tech.
Caffeine’s Lasting Effects
Yes, you need that first cup of coffee in the morning to wake up. And maybe the second one to get through that afternoon meeting. But, once your coffee consumption tips over the limit, your sleep will definitely be affected, as caffeine stays in your system for up to six hours. Make sure to not drink coffee or any caffeinated drinks five to six hours before bed. So, stay away from energy drinks, caffeinated soft drinks, and especially black tea. In fact, some people who have severe insomnia cut caffeine entirely out of their diet for a couple of weeks, in order to ensure that caffeine isn’t lingering in their system and keeping them awake.
Finally, Some Peace and Quiet
You’ll finally be getting restful sleep when you implement these three easy tips into your daily routine. Fall asleep more quickly with the help of a calming sleep supplement, avoiding the troublesome side effects of a sleep prescription drug. Put your phone away and pick up a book to read in order to increase your melatonin levels. And finally, switch your afternoon cup of coffee with a nice herbal tea to make sure you won’t have any caffeine in your system when you’re ready for bed.