12 Things Insomniacs Can Do To Get A Better Night's Sleep

If you go through each day like a zombie, feeling tired, groggy and unfocused because you¡¯ve been counting sheep all night, it¡¯s time to do something about your insomnia. Try these tips to get better sleep.

1. Sleep at the same time every night.

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This will help your body establish a sleep cycle. Try not to deviate from it on weekends.

2. Switch off all electronics an hour before bedtime.

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Avoid your phone, tablet, television and other electronics an hour before you sleep. They emit a harsh glare that disrupts your circadian rhythm.

3. Drink your caffeine earlier in the day.

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Drinking coffee or tea in the evening could be what¡¯s keeping you up at night. Try to avoid caffeine after 4 pm.

4. Eat 2-3 hours before bedtime.

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It¡¯s not a good idea to sleep on either a full stomach, or an empty stomach.

5. Skip that drink at night.

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Contrary to popular belief, alcohol is not conducive to restful sleep. So, avoid having a drink before you go to bed.

6. Turn down the noise.

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Shut the door and windows of your room to limit the sounds of traffic and noisy neighbours. If it¡¯s still loud, play a white noise track on your phone to help block out the sounds.

7. Tire yourself out.

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Lack of physical activity could be one of the reasons why you¡¯re not getting sleep. If you don¡¯t feel even the slightest bit tired at night, start exercising more.

8. Quit smoking.

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Cigarettes mess with your sleep in many ways. Nicotine is a stimulant, so it makes it hard for you to relax and doze off. It also causes withdrawal symptoms and that can make it hard for you to sleep at night.

9. Avoid drinking too much fluid at night.

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Save yourself those middle-of-the-night bathroom trips!

10. Read, if you can¡¯t get back to sleep.

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Instead of tossing and turning, or watching TV, read for a little while if you can¡¯t fall asleep. It will relax you and take your mind off anything that¡¯s bothering you.

11. Leave your bed if you¡¯ve been awake for long.

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If it¡¯s been an hour and you haven¡¯t been able to fall asleep, get out of bed and go to another room. Do a couple stretches, or some of the chores you¡¯ve been meaning to get around to. You might find that you¡¯re ready to go back to sleep in a bit.

12. Take a warm bath.

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Research shows that taking a warm bath can help readjust your body temperature so that you fall asleep.