Have you ever crawled into bed feeling exhausted, thinking you'd get some shut eye in seconds, only to see that you are still wide awake one hour later? Or that you wake up many times throughout the night despite being able to fall asleep when you go to bed.
If you replied yes to either question, you may be suffering from insomnia.
Tips to have a good night's sleep Observe a sleeping schedule - Individuals who keep a consistent sleep and wake time schedule seven days a week tend to fall asleep easily and remain asleep long enough to feel recharged the next day.
Don't use your bedroom other than for sleep and sex - If you read books, watch television, work or eat in bed, it may be beneficial to modify these habits so you can have a more restful sleep.
Go to bed when you're tired - If you lie in bed when you're still full of energy, you will only make yourself even more awake if you compel yourself to sleep.
If you can't fall asleep yet, try to do something that will let you relax or become sleepy in another room and then go to bed when you're all set to sleep.
When already in bed, do not use equipment that emit blue light - Tablet computers, laptop computers, smart phones, and TVs emit blue light which messes up your system's biological clock.
Blue light is helpful while the sun is up because it boosts attention, reaction times, and mood.
But when used for several hours before bedtime, it can cause sleeplessness.
Avoid large meals, caffeinated beverages, alcohol and nicotine - Caffeinated drinks and nicotine when consumed after lunchtime can cause sleeping difficulties.
Despite the fact that alcohol could make you drowsy in the beginning, it can also lead to you waking several times at night which results to a tired feeling the next morning.
Remove bedroom clocks - The less conscious you are of the present time, the sounder your sleep shall be.
You can set your alarm to help you wake up based on your schedule, but keep your wristwatches, phones, and other clocks.
Start using a machine that plays white noise or nature's tapestry - These devices produce white noise or sounds from nature which help block out disturbance, like your bed partner's snoring and other noise from your surroundings.
The emitted sounds are also relaxing so you will have an easier time falling asleep and so you don't get awakened several times at night.