9 Tips for Better Sleep When You Have Insomnia

For people with insomnia, getting a good night’s sleep can feel like an impossible dream. If you’re tossing and turning all night long, you’re not alone. There are an estimated 50 to 70 million people in the United States alone who have difficulty sleeping.

But there is hope! There are a number of things you can do to get better sleep if you have insomnia. In this blog post, we’ll share 9 tips for improving your sleep so you can get the rest you need and wake up feeling refreshed and ready to take on the day.

1. Keep a regular sleep schedule.

One of the best things you can do for better sleep is to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body’s natural sleep rhythm and make it easier to fall asleep and stay asleep.

2. Get enough exercise during the day.

Exercise is a great way to improve your sleep, but it’s important to do it during the day, not right before bed. Getting your heart rate up too close to bedtime can make it harder to fall asleep.

3. Avoid caffeine late in the day.

Caffeine is a stimulant, so it’s not surprising that it can make it harder to fall asleep and stay asleep. If you have trouble sleeping, avoid caffeine after lunchtime or switch to decaf coffee or tea in the afternoon and evening hours.

4. Don’t drink alcohol before bedtime.

It might seem like alcohol would help you sleep since it makes you feel drowsy, but in reality, it can disrupt your sleep and cause you to wake up frequently during the night. So if you want to improve your sleep, avoid drinking alcohol in the evening hours.

5. Create a relaxing bedtime routine.

One of the best ways to prepare for sleep is to create a soothing bedtime routine that signals your body that it’s time to wind down for the night. Take a bath, read a book, or listen to calm music before going to bed each night so your body knows it’s time to rest.

6. Turn off screens an hour before bedtime.

The blue light emitted by screens suppresses melatonin production, which makes it harder for us to fall asleep at night. To get better sleep, turn off screens at least an hour before bedtime. Instead, try reading a real paper book or listening to relaxation audio before going lights out for the night.

7. Keep your bedroom cool and dark.

A cool room is ideal for sleeping since our bodies naturally lower our internal temperature as we drift off to dreamland. Keeping your bedroom dark will also help send signals to your brain that it’s time for bed since darkness triggers melatonin production. If outside noise is keeping you awake at night, try using earplugs or a noise machine with calming sounds like waves crashing on a beach.

8. Try out CBD.

CBD is a non-psychoactive compound found in cannabis that’s been shown to improve sleep. It can also help reduce anxiety and pain, both of which can interfere with sleep. Cheefbotanical’s CBD capsules might be just what you are looking for.

9. See a doctor if nothing else is working.

If you’ve tried all of the above tips and you’re still not getting the sleep you need, it’s time to see a doctor. A sleep specialist can help you identify any underlying sleep disorders and create a treatment plan to help you get the rest you need.

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