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How much damage do sleepless nights cause?
And if that sounds like you, you’re not alone.
TheAmerican Medical Associationestimates that 25 to 30 million people in the US are experiencing insomnia at any one time.
Here are expert and science-approved ways to avoid insomnia and stop it from returning.
Mind the room temperature
Ever wake up in the middle of the night because you were hot and sweating?
That’s because aroom thats too warmcan increase your core temperature and contribute to insomnia.
Most men and women ideally need to sleep in temperature range from 67 to 70 degrees.
This can change as we age, however.
Somestudies say the room temperatureshould be between 68 and 77 for older adults.
Experiment with cooler temperatures and sleep quality and go from there.
(You might want to looking into thebest cooling mattressesif waking up hot is a frequent issue.)
It also helps with mood regulation, which in turn helps you get to sleep more easily.
Some small studies have found thatpracticing Tai Chi and/or yogahelped improve the sleep quality of people with chronic insomnia.
Read our guide onhow to exercise for better sleepif you think this could help you.
Give your bedroom a glow up
Could a lumpy or sagging mattress be causing your insomnia?
External factors like noise, light exposure and an uncomfortable bed can all play a role.
Caffeine can interfere with melatonin production as it stays in your system for hours after consumption.
What causes insomnia?
If you regularly experience anxiety or depression, or have high stress levels your risk of insomnia increases.
How long should you wait before seeking help?
It might be necessary to have a formal sleep study done or to consider medications to help with insomnia.
