Insomnia is one of the most common sleep disorders people suffer from in America. People either struggle to fall asleep, stay asleep, or go back to sleep. For the people who struggle with insomnia, here are some sleep solutions in Birmingham they can try.
Make a Schedule
It's important to maintain a schedule to help your body get into the routine. Avoid taking naps during the day and establish a nighttime routine that helps you mentally prepare to go to sleep.
During the day, try to get as much natural light as possible. Open windows, go for a morning walk, and do anything else that you can to help yourself better differentiate between day and night.
Refrain from Caffeine and Alcohol
Caffeine is a stimulant that gives you energy but makes it difficult to fall asleep. Alcohol, on the other hand, can help you fall asleep, but makes it difficult to stay asleep. People who drink alcohol find that they wake up too early and struggle to get back to sleep.
Don't Hang Out in Bed
Don't get in the habit of spending time in bed unless you're sleeping. Refrain from doing things like watching television, reading a book, eating meals, or working. When you do these things in bed, it's difficult to shut down your brain to go to sleep.
Avoid Bedtime Snacks and Drinks
Don't eat foods that contain sugar or carbohydrates within 2 hours of going to sleep. Also, refrain from drinking too close to bed so you don't need to wake up during the night to go to the bathroom.
Exercising for at least 30 minutes every day can help you sleep better at night. Just don't exercise within 3 hours of going to bed.
Take a Warm Bath
If you're struggling to fall asleep, do something relaxing like taking a warm bath to help you mentally prepare to go to bed.
If these sleep solutions in Birmingham don't work, it's helpful to see a specialist who can provide people with help to get the rest they need to function throughout the day.
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