Did you know that 1 in 3 people will have insomnia at some point in their life and that 20-40% of all adults have insomnia in the course of any year? That’s a huge amount of people tossing and turning at night! With this many people suffering from sleep disorders, it’s estimated that sleep problems add an estimated $15.9 billion to national health care costs. The great news is that there are things that you can do to take control of your inability to sleep and get a better night sleep each night. By reducing stress, consuming a healthier diet, ditching caffeine, and being mindful of what you expose yourself to such as blue light before bed you could be getting a better night sleep in no time.
Sleep is an important aspect of overall health, and without it, your immune system suffers, as well as your mood and concentration. With the common stressors of life, not everyone is getting those 7-8 hours of sleep per night, some may only be getting a few hours each night! Here are 3 tips to help improve the quality of your sleep habits.
Tip #1: Don’t Eat 3 Hours Before Bed
When you eat too close to bed, it can cause sleep disturbances for a number of reasons. One reason has to do with acid reflux. If you are someone who suffers from GERD, eating too close to bedtime can keep you up at night with stomach distress and a burning sensation in your throat. Another reason is the fact that your body is spending energy working to digest the food you just consumed when really it’s time for your body to rest, and relax.
Tip #2: Ditch the Caffeine
This tip may be an obvious one, but even having a cup of coffee in the late afternoon can throw your sleep habits off. If you need an energy boost go for a brisk walk instead, you may be surprised to see how getting out in the fresh air can give you a pep in your step!
Tip #3: Don’t Exercise Too Late
Exercising too late in the day can give you a boost of energy right when you don’t want it. While exercise is important for your overall health, try to exercise in the morning to prevent it from keeping you up at night.
For this week’s challenge, I encourage you to try some of these sleep-inducing activities before you go to bed. Try a couple of these things before you take a sleeping pill. You may be shocked at just how well they work.
- · Try a gentle night-time yoga routine.
- · Plug in your headphones and do 10 minutes of meditation before bed.
- · Try turning off all electronics 2 hours before bed.
- · Use aromatherapy.
- · Take a relaxing bath to help wind down your day.
- · Eat dinner earlier.