6 tips on how to beat insomnia and sleep better and longer

Getting enough sleep is important for your overall health. It recharges your body and brain with energy and helps you prepare for the new day. On the other hand, lack of sleep leads to nervous system overload, memory problems, blood pressure spikes, and other unpleasant consequences.

For example, the online publication SSPDaily reports that according to the National Sleep Foundation, adults aged 26-64 need 7 to 9 hours of rest per day, and 65 and older need 7 to 8 hours. Unfortunately, in practice, it looks different as many people suffer from insomnia and don't get enough rest.

Here's what you should do to get rid of these problems.

Stick to your sleep schedule

Your internal circadian rhythm regulates bodily functions such as mood, body temperature, hunger, digestion, sleep, and wakefulness. Haphazard naps during the day disrupt these cycles.

To keep your internal clock in balance, set a regular bedtime for yourself and stick to it. As a result, your brain will get used to the regimen and produce melatonin (the sleep hormone) at the same time.

Follow a bedtime routine

The easiest way to transition from a busy day to rest is to follow a bedtime routine. You can prepare for it two hours or 30 minutes before the appointed time. No matter what steps you take, the main thing is that you do them every night at the same time.

Give up caffeine around noon

We like to drink coffee in the morning, but the closer it gets to evening, the less our body needs caffeine. It stimulates the brain, so it is advisable not to drink coffee in the afternoon. And you should definitely not drink it before going to bed

Eat foods that improve sleep

What you eat affects not only your overall health but also the duration and quality of your sleep. For example, we feel drowsy after a heavy meal of chicken, fish, and some dairy products because they all contain high amounts of tryptophan, which makes us sleepy.

In addition, the following foods are considered to be good for sleep: cherry juice, white bread, pasta, dark chocolate, bananas, rice, kiwi, nuts, and oily fish.

On the other hand, to avoid sleep disturbances, limit alcohol consumption and don't eat spicy foods less than three hours before bedtime.

Go to bed in a dark and cool place

Rooms that are too hot or brightly lit are not good for sleeping. So turn down the thermostat in the room and close the windows with thick curtains or drapes to keep it dark and cool.

Read, meditate, or write in a journal

Reading, meditating, or journaling are quiet activities before bedtime that can help you relax, reflect, and release the tension that has accumulated during the day. If your body gets used to this routine, it will soon calm down on its own.