EXERCISE
Getting in some daily physical activity is one of the best remedies for insomnia. Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night.
SLEEP HYGIENE
Practicing good sleep hygiene and sleep habits can help you overcome insomnia. This means that you should try to stick to a regular sleep schedule every day. Set a regular bedtime and a regular time to wake up so that your body gets into the habit of sleeping during those hours.
EAT HEALTHY
What you eat and drink may also play a part in your sleep quality. Eating a healthy diet has many advantages, but make sure you don’t eat big meals within a couple of hours of bedtime. This goes for alcohol and caffeine too.
LIGHT REGULATION
When your room is dark, it’s easier to fall asleep and stay asleep. Use thick curtains or blinds to block out light that may wake you up, or try sleeping with a sleep mask.
MASSAGE
Massage therapy can improve your sleep quality. It may also reduce feelings of pain, anxiety, and depression, which are the things that may increase your difficulty in falling asleep. You can get it done by a massage therapist or a family member.
LIMIT NAPS
While napping seems like a proper way to catch up on missed sleep, it is not always so. Napping can affect the quality of nighttime sleep.
RELAX
Try to get your most demanding tasks or challenges finished earlier in the day and not within a couple of hours of bedtime. Get your bedroom comfortable and ready for relaxation.
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