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What To Do If You Can’t Sleep: 20 Easy Insomnia Solutions

What To Do If You Can’t Sleep: 20 Easy Insomnia Solutions

Can’t sleep? Don’t worry. Insomnia is more common than you think.

Since sleep is an important part of our overall health and happiness, it is essential to develop some strategies to combat insomnia. After all, we sleep for around 1/3 of our lives. So, let’s take insomnia more seriously and change some of the bad habits we have that prevent us from getting a good night’s sleep.

Here is a list of 20 easy solutions you can try to help cure your insomnia, fall asleep faster, and even wake up in a good mood and fresh in the morning.

1. Fix your sleeping schedule.

It all starts here. Our body and mind needs to know when it is time to go to bed and when to wake up. It is ideal to have a routine and go to sleep at the same time every day.

You can slowly get into the right sleeping schedule by waking up a little earlier every morning. This will make you sleepy a bit earlier.

2. Exercise.

The benefits of exercising daily, even if it’s a quick workout at home, are amazing. It has a therapeutic effect and can help make us naturally tired in the evening.

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However, try not to exercise at night. Work out in the earlier part of the day so your body has time to wind down before bedtime.

3. Have a bedtime ritual.

Have a set of actions that you can do each evening that will tell your mind it’s time for sleep.

This may be preparing your food and clothes for tomorrow, taking a long bath, or listening to some relaxing music.

4. Track your sleep.

Keep track of when you go to sleep and the time you wake up. Write down things like how you feel in the morning, what you did before bed, and so on.

Then, go back and analyze the results and see what causes your insomnia and what helps you sleep better.

5. Eat better.

Needless to say, junk food won’t help you sleep like a baby. Processed fats and sugar will ruin your rest. Instead, choose foods that give you energy and are nutritious.

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6. Try a weighted blanket.

A weighted blanket can help insomnia and anxiety. Learn more about this unusual trick, that’s backed by research, here.

7. Read to get yourself to sleep.

Going to bed with a book is a great way to finish the day with a habit that many successful people share and to let your mind turn off in a natural way. Give it a try.

8. Use apps that track the quality of your sleep and wake you up at the best time.

Sleep Cycle is one such example. It analyzes your movements during sleep and wakes you up when you’re in a lighter sleep phase.

SleepBot also keeps track of your behavior while sleeping and even records sounds to check if you have any breathing problems. Then, it makes sure you get up at the right moment.

9. Avoid caffeine in the second part of the day.

For the best results, stop drinking coffee after lunch. It may be hard for some coffee lovers to do that, so start small and ditch it just an hour earlier today.

10. Meditate.

It’s proven that meditating, even a short daily session of a couple of minutes, helps you empty your mind, alleviate stress, and leaves you feeling more peaceful in general. All of this leads to better sleep as well.

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11. Skip naps during the day.

Napping during the second part of the day in particular can lead to disturbed sleep at night.

12. Get a better mattress.

It’s crucial for your body to feel comfortable in bed so that it can rest properly. It’s worth investing more in a better mattress.

13. Don’t get too emotional in the evening.

Heavy noises and parties before bed won’t help you get to sleep anytime soon. The same goes for having important conversations or watching highly emotional movies. When you get worked up, your mind isn’t allowed to rest. So, leave it for tomorrow morning and save your peace of mind tonight.

14. Eliminate noise.

Make sure there’s no noise in your bedroom. If you can’t prevent the noise, try wearing earplugs at night.

15. Ditch technology at least an hour before bed.

Using devices right before bedtime is bad for you. The light that comes from them doesn’t let your brain turn off, and they make noise even when you’re not using them. So, make sure you put all your devices away from your bed when you’re about to go to sleep and stop using them an hour before bedtime.

16. Use a sleeping mask.

Sleeping in a quiet place is important, but so is darkness. The best way to eliminate light is to get a sleeping mask.

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17. Drink some hot tea or milk in the evening.

These two beverages can help you feel calm and get sleepy. Just make sure your tea is decaf!

18. Have a light dinner an hour or two before bed.

You won’t fall asleep easily if you go to bed on a full stomach, but an empty one isn’t the solution either. So, have a light dinner a couple of hours before bedtime for optimal rest at night.

19. Let go.

After the day is gone, make sure you leave behind all your problems, worries, and the stress of the day. Even if it was a good day, excitement can keep you from falling asleep. So, let go of all your thoughts. Accept everything that happened and free yourself from it.

20. Journal your thoughts.

You may want to write down a few things you’re grateful for or what happened during the day and how you felt about it. Share your vision for the next day too. That’s an easy practice that will help you move on and even look forward to what tomorrow might bring.

Which of these hacks will you try first to solve your insomnia problem?

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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