Insomnia is a painful condition in young and seniors alike. The lack of sleep at night is brought about by a number of factors. Common causes of insomnia include the use of stimulants, stress, and hormonal imbalance among others. Failing to sleep when required to do so could mean serious problems. Some may experience unwanted effects on their mood, concentration, and productivity as well as general body activity.
What to do for quality sleep at night
Struggling with sleeplessness? Worry no more. There are a number of reliable ways to overcome insomnia. The following are some of the best ways to ensure that insomnia is a thing of the past and that you enjoy quality sleep at night:
i. Use quality and comfortable bed and beddings
Sleeping in an uncomfortable bed could cause lack of sleep. A comfortable bed is a relative aspect. Take time to look around so as to buy the best bed for a good sleep.
Visit various hotels to see and try their beds so as to understand the best bed for you. Discuss with friends on how various beds feel so as to get a good idea on the ultimate bed for you. Quality sleep comes with comfortable beddings too. Take time to check on the right pillows. The kind of clothes you wear to bed also matter. Some love it with lingerie while others like sleeping naked. Find out the best way for quality sleep.
ii. Turn off any sounds and lights
According to research; bright light prevents the production of melatonin. This is a hormone known to induce sleep. Sleeping fast enough becomes difficult in such a case. For quality sleep, it is advisable that you turn off all the lights in the bedroom. Similarly, sounds at night should be minimal to soothe your brain. If possible, turn off all sounds from TV, radio, and phone.
iii. Avoid stimulants
Alcohol, caffeine, and nicotine are known to stimulate your brain. This causes lack of sleep at night. Avoid products that contain such stimulants so as to sleep enough at night. Items to avoid before sleeping include coffee, colas, tea, alcohol, and chocolate among others.
iv. Engage in exercises and take sleep-inducing meals
Exercising helps to reduce stress hormones. This gives you heavy sleep. Consider cycling, swimming, and walking so as to reduce stress just before going to sleep. Some foods are known to bring enough sleep. Such foods contain tryptophan. Such foods are eggs, milk, cheese, honey, seeds, and bananas. Avoid spices as well.
With the above tips, you can be sure to get a wonderful sleep at night without struggling.