Lack of better sleep increases the risk of contracting chronic diseases like stroke, high blood pressure, and heart-related complications. It is thus necessary to take steps when you detect symptoms of insomnia. Enough sleep makes your brain more relaxed and energetic thus improving your daily productivity. Anyone can experience insomnia due to fatigue, stress, consumption of stimulants and excessive alcohol intake. The following are easy to adopt hacks to getting a better sleep wherever faced by insomnia.
Exercising as one of the hacks to getting a better sleep
Exercises help in relaxing your brain and reducing stress levels. Conduct regular exercising session preferably once per day or three times a week depending on your weekly work schedule. This will help relax your brain and causing fatigue to body muscles hence encouraging a better sleep. Avoid exercising immediately before going to bed as this will make your body more active and lead to insomnia. It is advised to avoid exercising at least two hours before going to bed.
Create a conducive sleeping environment
One of the lead factors for insomnia is the inappropriate sleeping environment. This might include lighting, loud music, inappropriate beddings or untidy bedroom. Improve this by making your bedroom welcome and fresh. You can attain this by cleaning your bedroom, switching off lights and loud music before sleeping and getting a good mattress and bedding as well.
Observing proper dieting
The food you take and your dieting practice affects the quality of sleep. Heavy feeding in the evening will make you stomach full and lead to discomfort due to difficulty in digestion leading to insomnia. Some food substance for instance stimulants, when taken before bedtime also leads to insomnia. You should instead observe proper dieting habits and choose the right kind of evening meals to encourage better sleep.
Consider regular massage sessions to help improve the quality of sleep. Research indicates that regular massage helps relax you mind by eliminating anxiety and lowering level of stress-causing hormone in the body. Massage here also helps in relaxing body muscles.
Take a warm shower
A warm shower before going to bed helps in relaxing your body. Ensure that you give your body some few minutes to cool down after taking a warm shower; you can use this time to read a chapter of a favorite book. This will also encourage your mind to relax. Avoid taking a too hot shower as this may impact on the health of your skin and affect normal body temperature as well.