Tips to help you sleep better 

If you struggle with insomnia, you know first-hand how frustrating it can be to lie awake at night, staring at the ceiling and counting the hours until morning. If this sounds like you, you're not alone. Seventy million people suffer from insomnia every year, and that is just in America. Fortunately, there are several strategies that can help improve your sleep quality. Some are easy to slot into your lifestyle; others may take a little more effort. But getting a decent night's sleep will make it all worthwhile. Let's dive in.  

Regular exercise

Suffering from insomnia can be frustrating and debilitating. If you're struggling to get a good night's sleep, you may feel groggy and irritable during the day. It may sound counterintuitive, but there is a simple solution: exercise. Engaging in regular exercise can help you fall asleep more quickly and stay asleep longer. Exercise can also enhance sleep quality, boost energy levels, and alleviate stress. You don't need to spend hours in the gym. Any exercise, even just 30 minutes a day, will do the trick.

Furthermore, exercise can help to regulate your body's natural sleep-wake cycles. Even a light workout can make a big difference. Just make sure to exercise regularly to reap the benefits.  

Exercise is beneficial for your overall health and well-being. Just be careful not to exercise too late in the day as this can stimulate the brain and endorphins. That might make you feel good, but it won't help you fall asleep. 

Avoid caffeine and alcohol before bed to improve sleep. 

While there are many potential causes of insomnia, one common trigger is consuming caffeine or alcohol before bed. Caffeine is a stimulant that can make it difficult to fall asleep and cause frequent nighttime awakenings. This is because it blocks the release of adenosine, a chemical that is produced by the body to induce sleepiness. Another reason we may struggle to fall asleep after consuming a caffeinated drink is that it interferes with our body's internal clock. 

Alcohol, on the other hand, is a depressant, and so may help you fall asleep initially, but it can lead to restlessness and disruptive sleep later in the night. Therefore, to improve your sleep, it's best to stick to non-caffeinated and alcohol-free drinks in the evening. 

Avoid screens before bedtime.

Another factor that may be contributing to your sleep difficulties is your screen time before bed. Studies have shown that exposure to bright light from television screens and other electronic devices can disrupt our circadian rhythms, making it difficult for us to fall asleep. The short-wavelength blue light emitted by these devices is particularly disruptive to our sleep cycles.  

Put that phone down

To help improve your sleep, try cutting back on screen time in the evenings. This could mean leaving your mobile phone in another room when you go to bed and avoiding watching television an hour before you go to bed. If neither of those options appeals to you, you can get blue-light-blocking apps on your phone or wear blue light-blocking glasses.  

Try relaxation techniques before bedtime. 

Another way to improve sleep is to try reading a book (not on a screen for obvious reasons), having a relaxing bubble bath or snuggling up with your partner before bedtime. This is because they are calming activities that can help you wind down and relax. Sticking to a regular nighttime routine has been proven to help your body prepare for sleep.  

Establish a routine before bedtime.

Habits are compelling, and having a bedtime routine, just like when you were a child, can work wonders. This can include having that relaxing bath, but it also involves having a regular bedtime and sticking to it. You should also, preferably, get up at the same time. This includes weekends and days off.  You may struggle with this to begin with, but once you have a routine, you will be astonished at how much it helps to improve sleep.

Use apps to help you sleep.

Sometimes, it is hard to get to sleep if you are distracted with anxiety or worried about something. If you struggle with counting sheep or trying to relax on your own, an app might be the answer. A beneficial method is a meditation app such as Headspace or Balance. These guides take you step-by-step through various strategies, and before you know it, you'll be sleeping soundly.  

Alternatively, you can try listening to white noise or binaural beats apps to shift your focus away from your worries and create a soothing background sound.  

Your bedroom should be a cool, dark, and quiet space.  

When it comes to getting a good night's sleep, your bedroom environment is crucial. The optimal sleeping environment is cool, dark, and quiet, as these conditions help to trigger the ideal physiological state for restful sleep. For example, keeping your bedroom temperature at around 60⁰F is ideal for inducing deep sleep. One way to keep the bedroom cool is to ensure it is well-ventilated. Open a window and let some fresh air in. This helps to create an even more conducive environment for restful sleep. 

A dark room sets the stage for maximum melatonin release and reduces stimulation from outside light sources. To ensure a darkened room, black-out blinds are a good investment. And finally, making sure that there are no sounds or distractions in your bedroom also helps promote deeper sleep. Earplugs can help block out any noises that may be present, such as a snoring partner. By combining all these tips, you can be confident that you will fall asleep faster and sleep through the night uninterrupted.  

Go camping

There are various ways to treat insomnia. However, one of the most effective and enjoyable options is going camping. Camping has several unique qualities that can help put the mind at ease and induce a state of calm and restful sleep. For one thing, spending time outdoors in nature has been shown to have a positive impact on mental health, reducing feelings of stress and anxiety. Being away from the distractions of modern technology and other urban conveniences, campers can sit around the campfire and chat without worries about the effects of blue light or EMFS.

Reset your sleep/wake cycle.

Finally, spending time in nature helps reset your circadian rhythm by exposing you to natural daylight and the cycles of light and dark. Getting exposure to daylight first thing in the morning is not only a great way to start the day, but it can also have a profound effect on your sleep-wake cycle, helping to improve sleep. Whether it's an extended backpacking trip or just a day hike with your family, a camping trip can be the perfect way to cure your insomnia and enjoy restful slumber once again. 

There are many different ways to cure insomnia, from taking exercise to letting some fresh air into your bedroom to engaging in regular exercise or taking a camping holiday. Whichever method you try, stick with it, and insomnia will be a thing of the past. 

If you would like more information and support with your sleep and how it affects weight management, contact me now for an informal chat or to learn more about my one-to-one nutrition programs or my 8-week weight management course

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Medical Disclaimer:
The content on Jane Stevens Nutrition is for educational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplement routine. Use of this information is at your own risk. Jane Stevens Nutrition is not liable for any outcomes resulting from your use of this site. Full medical disclaimer here