According to a 2015 report in Sleep Medicine, about 19 percent of adults in the United States suffer from insomnia, or difficulty falling and staying asleep.
If you are part of this 19 percent, you might be feeling sluggish during the day, and your family and friends might notice that you are irritable and tired. Fortunately, there are simple changes you can make to improve your sleep and regain your energy.
Here, learn about four tricks that can get your sleep back on track.
Drink Cherry Juice-
Consuming 100 percent tart cherry juice could provide your body with the nutrition it needs for proper sleep. In 2012, researchers for the European Journal of Nutrition analyzed the impact of cherry juice on sleep.
Study participants consumed tart cherry juice every day for a week, and results indicated that they had higher melatonin levels after drinking the cherry juice.
They also slept longer and had better sleep quality compared to individuals who took a placebo.
Make Exercise a Priority-
Exercise might make you feel even more tired, but it could solve your sleep problems. In a 2012 review in the Journal of Physiotherapy, researchers were interested in the impact of exercise on middle-aged and older adults who were struggling with sleep problems.
They analyzed the results of six different studies and found that participants who engaged in an exercise program experienced improved sleep quality when compared to individuals in a control group. They also fell asleep significantly faster and had less of a need for medication.
Cut Out Caffeine-
If you’re a coffee drinker, having a cup too close to bedtime could be damaging your sleep. A 2013 study in the Journal of Clinical Sleep Medicine found that when people consumed caffeine at bedtime or three hours before bedtime, they slept less.
Furthermore, when they consumed caffeine three hours before bedtime, it took them significantly longer to fall asleep. Enjoy your coffee in the morning, and avoid the caffeinated version in the afternoon and evening. If you’re really struggling with sleep, you might want to consider cutting caffeine out completely.
Turn off Your Devices-
Modern technology is convenient and entertaining, but playing on your smartphone right before bed probably isn’t doing anything to improve your sleep. A 2014 study in Behavioral Sleep Medicine found that people who played on their computers or mobile phones in bed were more likely to suffer from insomnia.
Turn your bedroom into a device-free zone. Do all of your texting and internet browsing before heading to bed, and unwind by reading a book in bed if you feel the need.
Turning off your devices prior to going to bed might be difficult if you’re in the habit of always having them at your fingertips, but it could improve your sleep and make a difference in your quality of life.
When combined with the other strategies discussed here, turning off your phone and computer before bed could solve your sleep problems for good.
You May Also Like: