28 Sep Fighting Insomnia: American Fork Strategies to Utilize
In part one of this two-part blog series, we went over some basics on insomnia, its various types, and the role your mattress plays in helping you avoid it. Insomnia may affect up to 30% of Americans in some way, but the right tactics and items will allow you to fall asleep more easily while avoiding the risks and health concerns that come with insomnia.
At 2 Brothers Mattress, we’re happy to help with mattress and adjustable bed recommendations for any of our clients dealing with sleep issues, including insomnia. In addition to procuring a quality mattress that matches your sleep style and needs, there are a few common themes or approaches that we often recommend to help our clients break the cycle of insomnia. Here are a few of these additional suggestions.
Exercise and Activity
One of the most well-known and effective remedies for insomnia is regular exercise and activity. If you aren’t a regular exerciser or athlete, consider adding more activity to your daily life through walking, cycling or other forms of cardio.
The theme here is relatively simple: Exercise makes you more tired, and that creates a greater likelihood of you getting the rest you need. As simple as this sounds, it’s just one example of how our bodies are built to work with physical activity on more than just an hourly basis.
One important tip here: Don’t exercise too close to bed, as this can make you more awake and active than before. Aim to finish your cardio at least a half-hour (preferably an hour) before you try falling asleep for the night.
There’s also evidence that suggests dietary changes could help snuff out insomnia. Some of these dietary changes include cutting or limiting caffeine, lowering sugar intake, or stopping your intake of food at least a couple hours before bed to limit the stress on your system.
Limit Screens and Devices Before Bed
Stress and anxiety are often major sources of insomnia symptoms, and one place where these stressors can often come from is various screens and devices you use throughout the day. A great way to reduce this stress is to limit the amount of time you spend on screens and devices before bed, as these can cause your mind to stay active when it should be winding down.
At least half an hour before bedtime, and longer if you’ve dealt with serious insomnia for a while, limit your screen time to the bare minimum. This means no TV, phone or tablets, meaning you’ll have to read, talk with family members face-to-face and otherwise occupy yourself without screens present.
Nightly Sleep Routine
Down similar lines, creating a nightly routine goes a long way toward curbing insomnia. Studies have shown that a calm routine before bedtime, which can include deep breathing exercises or meditation, can help your body and mind rest easier when it comes time to sleep.
A familiar routine every night will not only help you fall asleep faster, but also help reduce stress in the hours leading up to bedtime. These routines often come from a desire to relax and unwind in the hours before bed, which can both cut out stress in your life and calm your body.
For more on how to fight insomnia, or to learn about any of our mattresses, adjustable beds or other helpful accessories in American Fork and other parts of Utah, speak to the staff at 2 Brothers Mattress today.