Sleep Hacks That May Ease Chronic Insomnia

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Insomnia is a common sleeping disorder that can be caused by a variety of reasons. Although sometimes medication is the necessary treatment, lifestyle adjustments can often result in a fuller and more refreshing sleep. Here are some sleeping hacks to try if you have insomnia. We all have stressors, work responsibilities, family lives, or even things like existential dread are all triggers that raise our cortisol levels. This makes it harder to relax and get a full night of sleep.

Practice mindfulness in the evenings and being present with yourself or loved ones. After a long day, it's very easy to wind down with a glass of wine or some black tea, but caffeine is a stimulant and will make falling asleep more difficult. In addition, while alcohol will make you sleepy, it may also disrupt REM sleep. Everyone loves watching a movie or playing some video games to unwind, however, a thrilling horror scene or intense gaming session can throw off a sleepy brain by pumping it full of adrenaline. Consider reading or a puzzle instead.

Whether it's fuzzy pajamas, underwear, or nothing at all, find what clothing suits you best for sleeping. In addition, a proper pillow or weighted blanket shouldn't be overlooked for maximum comfort. Setting up a successful sleep environment will help your body rest and relax. Close the blinds and curtains and turn off any harsh indoor lights. Set the temperature in the room to a cooler temperature.

Consider trying to fall asleep to calming music before bed. Adults who listen to 45 minutes of relaxing music fall asleep faster, rest longer, wake up less during the night, and feel more rejuvenated waking up. You could also try a white noise machine that washes out unwanted sounds in your environment. Finally, keep to a strict sleeping schedule. You also may want to keep a sleeping log to note how you felt waking up and how you slept the night before.