Insomnia can become a real nightmare when you are trying to sleep at 3 o’clock in the morning but your eyes are still open and your mind is full of thoughts. You begin to think about how you will be so tired and exhausted at work that you can’t function well during the day because of a night without any sleep. Nowadays, insomnia becomes one of the most common sleep disorders in the world. But don’t worry, there are many ways to get over insomnia, and here are some tips for you to get some rest during the night at home.
Stick with sleep schedule
Go to bed at 11p.m and wake up at 6a.m in the morning, no matter how much work you haven’t finished in the evening or how little sleep you had at night. Following strictly with the schedule, including weekends or your day-off within a month will help to create a good habit and set your biological clock
Don’t turn a long nap into a long sleep
A 30-minute nap in a day is ideal for a boost in alertness and energy and even prevent insomnia at night. But try not to nap for 3 hours during the day, even you’re feeling tired. It will make you stay awake at night with your eyes staring at the ceiling and disrupt your biological clock.
Avoid late meal and caffeine
Try to avoid heavy, rich foods within two hours of bed. You also should stop drinking coffee or any beverages that contain caffeine before going to bed. While alcohol can make you feel sleepy, it causes bad effect on your sleep and may wake you up later in night with headache or stomachache.
Prepare your bedroom
Your bedroom is a place of rest. It is not a place to eat food, to watch television, or a second office. If it’s time to sleep, no computer, no television and your bed should be nice and tidy with soft pillows and warm blanket. Make sure your bedroom is quiet, dark by using sleep mask or black curtains to stop the light. Check the air-conditioner before heading to bed to make sure that the room temperature is comfortable to you.
Take a warm bath
There’s nothing better than sinking into a warm tub with a few drops of your favorite essential oil to wash the stress of everyday life away. Wash your face, brush your teeth, get dressed for bed and it always feels great to crawl into bed nice, clean and relaxing.
Try Some Gentle Yoga or Mediation
Practice 15 minutes of simple, gentle yoga poses such as corpse Pose, child’s pose, and arm and back stretches to help your muscles and your mind relax. Mediation can aid in ruining your everyday stresses, calm the mind, and then creating the awareness to the breath — all of which help you fall asleep faster and sleep better throughout the night.
In case you realize the symptoms of shortness of breath, do remember to try these home remedies.
Let’s music help you sleep
If you have difficulties in falling asleep, you should opt for listening to soft or instrumental music could be a solution. Research has shown that people who listen to calming music before going to bed have improved sleep quality during the night than people who don’t. Just make sure you’re picking something soothing, setting it to turn off after a while, hopefully when you will see yourself deep into dreamland.
Valerian is a staple medicinal herb whose roots are normally used in a number of ways to treat insomnia. It can work by raising your time spent in deep and rapid eye movement (REM). Valerian contains chemicals with strong muscle-relaxant and sedative properties called valepotriates.