So you find yourself lying in bed at 3 o’clock, flipping your pillow around in frustration. You may be trying hard to stay hopeful that you can catch a few hours of sound sleep before getting up.
You may already know the beast of insomnia if you have been through these awkward late-night awakenings multiple times. However, you are not alone. According to statistical data by the American Academy of Sleep Medicine, more than 30% of adults in the US are experiencing some type of insomnia, and most of them are women.
For anyone who is experiencing frequent awakening nights, we have rounded up a few effective strategies to help you catch those long-lost Zzz’s. And don’t worry if you are reading this at 3 a.m. lying in bed because your mind won’t stop racing.
The following are some proven tips that you can do right now to avoid mental distractions and improve your chances of getting a little sleep.
What is insomnia?
Insomnia is a broad term that can be defined as the inability to fall asleep or stay asleep. The insomniac person is unable to get enough sleep he needs to wake up feeling fresh and relaxed.
Insomnia can be acute (occurring one to several nights), intermittent (on and off episodes of insomnia), or chronic (lasting three or more times a week for at least three months).
symptoms of insomnia include:
- Difficulty falling or staying asleep
- Waking up too early in the morning
- Frequent wake-ups during the night
- Difficulty concentrating
- Daytime sleepiness
- Easy irritability
There are various causes of insomnia that may include psychiatric conditions, underlying medical diseases, simple lifestyle factors, and medication side effects. So a definitive diagnosis is your first step.
Try some of the time-tested and scientifically proven tips to rule out lifestyle factors or bad habits that may be the underlying cause of your sleeplessness.
Change your sleep environment
Sleep environment is one possible reason you are not getting quality rest. Maybe, your bedroom is not optimally set up for sleep. The climate should be cool, dark, and comfortable.
Here are the Best 31 Solutions For When You Can’t Sleep we suggest you can do to make your sleep environment comfortable.
Invest in a quality mattress and pillows
Uncomfortable bedding is a major cause that can lead to poorer sleep quality. A high quality, comfortable mattress and soft pillow increase your chances of an enough, satisfying snooze.