Insomnia can affect so much more than just your sleep patterns. This lack of sleep can have a knock-on effect concerning so many other elements of our lives. Here are some tips on how to tackle insomnia and improve your health.

Is it time for a new bed?

If you’ve been sleeping on the same mattress for a long time, it might be contributing to your insomnia (not to mention back problems too). Take a look at the Divan Beds Centre to get yourself a brand new bed. A comfortable place to sleep is so important but there may be other factors at play in your sleeping environment.

Too much light

It might be time to assess where you sleep and look for ways in which you can make it darker. Turn off or move small light sources such as phones and their chargers, alarm clocks with a light up display, anything with a standby or notification light, and any watches with glowing faces.

You should also think about investing in some blackout curtains to block out any natural light and the light from nearby street lamps.

A recent study of 113,000 women even showed that exposure to too much light at night can cause obesity.

Too much caffeine

Caffeine stays in the body much longer than you might think. The half life of caffeine is five to six hours depending on how much you drink (as your body can build a tolerance). This means that even a cup of coffee before you leave work can keep you awake at night.

If you need coffee to function, drink it only during the morning then slowly switch to lower caffeine drinks such as black tea, green tea or perhaps even go decaf. If you cut out caffeine completely, you may get withdrawal symptoms but at least you’ll be able to get a good night’s sleep.

Tackle the underlying issues

A lot of people who suffer with insomnia may have anxiety or depression. If this is a concern, visit your doctor. There are plenty of ways to tackle these kinds of problems and by solving the cause of your insomnia, you should be able to rest easy.

Take time to relax

Insomnia can also be caused by stress. If you don’t take the time to wind down before you go to bed, you might be left thinking of all the things that have gone on during the day. If it’s work that’s causing you stress, don’t bring it all home with you. Switch off the emails on your mobile and take some time to yourself to relax and think about other things.

You should also ensure that your home workspace is separate to where you sleep (so having a desk and laptop in your bedroom is a bad idea) as associating the two, even subconsciously, can lead to a bad night’s sleep.

No TV before bed

Any bright screens before bed can affect your sleep. This goes for tablets and phones too. Try to avoid reading on a back lit screen and don’t watch television in bed as it doesn’t give your brain enough time to calm down before you go to sleep.

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