Millions of Americans suffer from insomnia on a regular basis, rendering this unfortunate affliction as widespread as the common cold and depression. Barring any underlying serious mental or physical illness, the causes of insomnia tend to either fall under the category of sudden, temporary life stresses or an inability to relax enough to stop working and worrying. Regular exercise, a quiet and clearly delineated sleep space, and caffeine regulation are three effective ways to tackle the problem head on.
Exercise
Some of the restlessness that comes with insomnia can be attributed to lack of physical exercise. The human body is desigined to engage in a certain level of physical activity every day, but sadly, many Americans spend more and more time inert, sitting stationary in front of a computer screen or television.
Engaging in moderate to strenuous exercise for at least 30 minutes a day, every day, is beneficial for maintaining one's cardio and muscle health, and for expending a degree of energy sufficient enough to induce sleep more easily.
Creating An Environment Conducive To Sleep
One's surroundings can have a profound negative or positive effect on their sleeping patterns. Ideal sleeping quarters are darkened and quiet, with noisy and intrusive electronic devices such as televisions, stereos and cellphones shut off. In an era of cutting-edge technology and the interconnectedness that comes with it, it's easy to forget that it's not only OK but downright necessary to regularly unplug the stuff and have quiet time alone.
Furthermore, it's best to keep ones workspace out of the bedroom entirely. It's important not to blur the line between a bedroom space and a workspace by putting ones desk in the corner, or bringing the laptop to bed. Keep these spaces, and the activities that occur in them, separated.
Also, make sure that your sleeping quarters are maintained at a temperature that's comfortable for you. For most people, this would be a temperature between 65 and 70 degrees.
Regulating Caffeine Intake
No, this doesn't mean that everyone should give up their cup of coffee in the morning. Rather, avoid drinking caffeinated beverages after a midday lunch, relegating caffeinated coffees and teas to the morning, and eliminating unhealthy, caffeinated carbonated beverages altogether.
While most of us like to get a caffeine kick in the morning to get started, any caffeine ingested less than four to six hours before bedtime is sure to cause problems. For diehard coffee (and tea) junkies who drink it for the taste as well as the energy boost, choose decaffeinated varieties of your favorite coffee or tea for nighttime consumption. Also, avoid sweetening these decaffeinated hot beverages, as sugar is also a culprit in producing unwanted nighttime restlessness.
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