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Treat Insomnia Tips

Not being able to sleep can leave you feeling extremely fatigued, unable to concentrate, moody, and irritable. The stress from not getting adequate rest can actually make sleep even more elusive. If you’re in need of sleep solutions in Birmingham, follow these 4 tips.

# Add Sleep to the “To-Do” List

Oftentimes it becomes hard to shut off the brain, and racing thoughts can keep a person awake. If you’ve got a never-ending to-do list that keeps you from getting sleep, add sleep hygiene to your checklist. By actively deciding to have a set sleep schedule and sticking to it, you can actually get in the habit of quieting your thoughts. The key to this working is being strict about sticking to the schedule. Decide on a bedtime and make yourself put everything else away.

# Turn Off Electronics

Whether for work or pleasure, people are often glued to their computers and cell phones. However, the blue light that emanates from these devices can inhibit melatonin levels, prohibiting sleep. Turn off these devices at least a half hour before bed to encourage optimal melatonin levels.

# Limit Food and Drink Intake

Eating a heavy meal can make you feel sleepy, but you will actually have trouble sleeping with a full belly due to your body being hard at work digesting your last meal. Make sure to eat your dinner several hours before bed and avoid midnight snacking. Also, restrict your liquid intake at night, as having a full bladder can keep you from staying asleep.

# Exercise

While exercise may seem difficult for an insomniac with low energy, raising that heartrate can actually help you to sleep more soundly at night. Aim for a cardio workout 30 minutes a day, 3 to 4 times a week. Be careful not to exercise too late in the day, though, as it can take some time for an elevated heartrate to lower.