Insomnia is a well-known sleep disorder that is characterized by difficulty falling and staying asleep at night. According to several studies and surveys, around 10–30% of adults in the United States suffer from chronic insomnia, but some studies even stipulate that the number is actually closer to 50% or 60%.
People who suffer from insomnia know how frustrating this disorder is. After all, they’re unable to sleep at night, so they’re always exhausted. Plus, their bodies are now prone to diseases since they haven’t had the time to rest and heal. It’s just a horrible situation all around.
If you have insomnia, you might think that there’s no way for you to solve this predicament, but the truth is actually the opposite: you can do something to combat insomnia. Here are five solutions that you can try.
#1: Make Your Bedroom a Comfortable Environment
The first thing you can do is to transform your bedroom into a comfortable sanctuary that will motivate you to rest every time you step a foot inside.
For you to achieve this, consider investing in high-quality bedroom materials. You can consult Google if you’re looking for memory foam pillows, weighted blankets, and a first-rate mattress to buy online. Google will be able to give you suggestions on where to buy them.
#2: Practice Yoga and/or Meditation
Yoga and meditation are two practices that have shown some positive effects on sleep quality. In particular, participants of a 2011 study discovered that just after a few months of weekly meditation their overall sleep patterns improved greatly.
For this reason, if you feel like you’re experiencing a bad case of insomnia, you can try out yoga. If you think yoga is too hard for you, meditating by sitting quietly and breathing slowly and steadily works just as fine.
For optimal results, try doing either yoga or meditation every day, right before you go to bed.
#3: Exercise Daily
We already know that exercise keeps us physically healthy. But exercise is more than just that — it can also help us sleep faster and better at night.
According to doctors, 20 minutes of exercise every day is sufficient enough to enhance your mood and improve your sleep hygiene. If you want, you can also choose to add some strength training or aerobics to your exercise regimen.
People usually do their exercise sometime in the morning. You can do that, or you can pick another time that suits your schedule better.
#4: Take Magnesium Supplements
For a 2012 study, participants were tasked to consume 500mg of magnesium every day for two months. In this period of time, they reported that they experienced fewer insomnia symptoms and that their sleep patterns had gotten better.
As such, magnesium supplements may be able to help you sleep better at night. Doctors recommend that men take 400mg daily while women take 300mg. You can take the supplements twice every day, or you can just ingest the full dose before you go to sleep.
#5: Consult a Somnologist
Sometimes, no matter how many home remedies you’ve done, your insomnia just won’t go away. If this is your case, then maybe it’s time to consult a somnologist. A somnologist is a doctor who specializes in dealing with sleep disorders, and they are capable of finding a better solution for you.
It’s not fun to suffer from insomnia, so if you’re an insomniac, consider doing the solutions mentioned above. Who knows? If you do any of the ones mentioned, you might be able to get rid of your affliction.