If you have trouble sleeping, you’re not alone. Insomnia – poor sleep that lasts anywhere from a single night to a few weeks or more – is so widespread that the Center for Disease Control and Prevention (CDC) lists sleeplessness as a public health epidemic.
It’s estimated that 50-70 million U.S. adults suffer from insomnia. The causes may vary; some people cannot sleep due to breathing issues, while others stay awake due to stress or other health maladies. But the results are always the same: low energy level, increased mental & physical stress and a weakened immune system are just a few effects that the average insomniac deals with.
What are some things that can help with insomnia? These sleep aids have been shown to be effective. If you cannot sleep at night, these remedies (practiced alone or in combination with others) just might work.
Limit exposure to artificial light.
This includes tablets and e-reading devices. About an hour or so before your normal bedtime, dim the lights in your home and turn off the television. Another trick that may work? Try wearing sunglasses at night. (Cue the Corey Hart hit song from the 80s.) Sunglasses help mimic the setting sun – and as your body recognizes diminished light, this optimizes hormone levels for a great night’s sleep.
Try stretching & yoga.
A brief, low-intensity stretching session helps reduce stress. Try a few squats or even jumping jacks before bed. If you’re into yoga, even 10 minutes of this timeless exercise helps.
Out of options? ASMR (autonomous sensory meridian response) may work.
This somewhat controversial is designed to relax the head, scalp, spine and other critical areas with positive stimulus. Some doctors think the technique does wonders for insomnia, but most are skeptical of the evidence. ASMR is usually attempted by insomniacs who’ve tried everything else, to no avail.
Read a book next to candlelight.
This combination of steady eye movement and a gentle source of light can provide the right balance of fatigue and relaxation to help you get some shuteye.
Go for a walk.
Similar to stretching and yoga (see above), walking is a low-level aerobic activity that is ideal for limiting stress. If you have some problems that just won’t go away, try walking away from them!
Check your mattress.
Sometimes, insomnia is triggered with an inferior sleeping surface. With a comfortable & supportive mattress, you’ll be surprised how restful and invigorating a full night’s sleep can be!
We hope this information can help you or someone you know with insomnia. If you’d like to tackle the sleeplessness problem at the source, stop in at one of our mattress superstores today. You can also speak with our sleep specialists at (800) 908-0354.
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