Sleep
Are you suffering with insomnia or have trouble falling asleep?
What is Insomnia?
Insomnia is defined as having difficulty falling asleep and/or staying asleep, which leads to a negative impact on the next day. It is a medical condition that touches the lives of approximately 60 million adults in the U.S. – making insomnia the most common sleep disorder. So if you're having trouble sleeping, it may be comforting to know that you’re far from alone.
According to the National Institutes of Health, the best amount of sleep for most adults appears to be 7-8 hours per night. Try our Sleep Calculator to see how many hours of sleep you are getting and what can happen when you don't get enough.
According to National Sleep Foundation, symptoms of insomnia include:
- difficulty falling sleep
- waking up frequently during the nigh
- difficulty returning to sleep
- waking up too early in the morning
- difficulty concentrating
- irritability
Here some tips that may help you to get a better night's sleep.
The number of hours of sleep each individual needs may vary, but one thing is certain; for our physical and mental well-being, we all need a good night's sleep. An important part of getting a good night's sleep is adopting a healthy lifestyle, developing a bedtime routine, and making your sleep environment "sleep-friendly." Here are some helpful tips that might be useful if you're having difficulty getting to sleep or staying asleep.
Tip 1. Go to sleep and wake at the same time each day.
Keeping a regular sleep schedule, even on weekends, may help develop a sleep-wake rhythm that encourages better sleep.
Tip 2. Avoid caffeine, nicotine and alcohol late in the day.
Caffeine - contained in tea, cola, and chocolate, as well as in coffee - is a stimulant and can cause problems for people trying to fall asleep. Although many think alcohol is a sedative, it actually disrupts sleep. Nicotine is a stimulant that can keep you awake, and smokers can experience withdrawal symptoms at night.
Tip 3. Watch your diet.
A heavy meal or spicy foods before bedtime can lead to nighttime discomfort, and fluids can require disruptive trips to the bathroom. A light snack, however, can prevent hunger pangs and help you sleep better.
Tip 4. Exercise regularly.
Regular exercise has been shown to improve sleep. Exercising in the morning or afternoon - at least three hours before bedtime, so you won't be too "revved-up" - may help you get a deeper, more restful sleep.
Tip 5. Create a comfortable, relaxing environment.
Make sure your sleeping area is comfortable. Use blackout blinds, a humidifier or dehumidifier, a fan, or air conditioning if necessary.
Tip 6. Your Bed
Your bed When it comes down to it, one of the most important things for a successful night's sleep is your bed! You want to have a bed that is comfortable and invites you to get some much-needed rest. Finding the right mattress is important, but there's more to it. Purchasing the right silk or cotton sheets - whichever you prefer - can make a big difference. You'll also want to make sure that your comforter is hypoallergenic to avoid any allergens from waking you in the night. And don't forget, pillows are key! If you have trouble falling asleep because of back pain, you may benefit from a body or neck pillow for added support. Plus, what is more inviting than a bed piled with pillows? .