Do you have a horrible habit of waking up in the middle of the night and end up lying awake for hours anxiously watching the clock, waiting for your alarm to go off? Insomnia is a common problem that takes its toll on your energy, mood, health and ability to function on a daily basis.
Well, it’s time to stop losing sleep over insomnia and tackle it. Here are a number of sure fire ways to combat middle-of-the-night insomnia – let the zzzzz’s begin!
1.Stick to regular sleep hours
It’s vital that you go to bed and wake up at roughly the same time every day as this will programme your body to sleep much better at night time. In order to do this, you should choose a time when you’re most likely to feel sleepy.
2. Create a restful sleeping environment
Your bedroom should be kept for rest, relaxation and sleep and reflect this in the way it’s decorated and laid out. Purchase a blackout blind and a high quality bed to ensure you’re as comfortable as possible while asleep, further preventing you from waking up during the night. By choosing a bed and a mattress that suits your back, you can look forward to maximum comfort throughout your dreams.
You should also ensure your room isn’t too hot or too cold, possibly leave a window ajar throughout the night to let in a flow of fresh air.
3. Ditch the caffeine
Try to cut down the amount of caffeine and stimulants you have, especially during the evening. You could set yourself the four o’clock rule to prevent yourself from drinking tea or coffee after this time.
Caffeine is known for interfering with your sleeping pattern and preventing a deep sleep, so be sure to ditch this from your diet.
4. Exercise regularly
Taking part in moderate exercise on a regular basis, such as swimming or walking, can really help to relieve some of the tension you’ve built up over the day. However, make sure you don’t do any vigorous exercise close to bedtime as the endorphins will keep you awake.
5. Don’t eat too late
Too much food or alcohol before you go to bed is sure to disrupt your sleeping patterns. With this in mind, it’s important not to eat past seven o’clock as this will allow plenty of time for your food to digest, giving you a peaceful nights sleep.
6. Relaxation is key
You should always try to relax before you go to sleep. You can do this by running yourself a hot bubble bath or laying on your bed listening to a little music – preferably something gentle and not trance!
7. Stop worrying in bed!
Your bed is where you sleep, not where you worry. If you have things on your mind, whether it’s that big board meeting tomorrow or your child’s first day at school, it’s important to get it off your mind before you get between the sheets. If you can’t sleep, don’t lie there worrying about it, get up and do something you find relaxing until you feel tired.
Find plenty of hints and tips on how to get a good nights sleep and more in our inspiration and advice section.