A good night’s sleep has become a luxury in today’s stressful life. Many people complain about not getting enough sleep. Many factors are responsible for this including stress, physical ailments, and overuse of mobiles and other gadgets. Insomnia affects the body’s motor functions and makes people less productive. Here are some effective ways to tackle insomnia and regain your precious sleep:

Exercise regularly and stay active
Regular exercise makes your body alert and fit. Additionally, it releases chemicals that calm your mind and make it cheerful. This healthy balance between the mind and the body is a pre-requisite to get rid of insomnia. Also, regular exercise beats stress and makes you less susceptible to its ill effects. With so many benefits of regular exercise, there is no reason for not including it in your daily schedule.

Adjust dinner time according to bedtime
Having a heavy meal just before going to bed often results in heartburn. Heartburn and indigestion alter your sleep cycle and deprive you of quality sleep. Therefore, a simple way to solve this issue is to have your dinner at least two hours before bedtime. You can avoid insomnia by following this tip. It is also a good idea to avoid heavy meals for dinner. Instead, eat something that is light and easy to digest.

Disconnect from screens before bedtime
It is hard to stay away from mobile phones, computers, and television at night. However, this apparently harmless habit destroys our sleep pattern. The blue rays emitted from screens is harmful to the eyes and the brain. They make the brain more alert, thus preventing sleep. Try to keep these gadgets away from you at least one hour before you go to bed.

Practice yoga and meditation
Many people have benefited tremendously from meditation and yoga. Insomnia occurs when there is an imbalance between your mind and body’s processes. Thus, yoga and meditation are beneficial for restoring this balance. Make sure that you start these practices under the supervision of a certified therapist.

Avoid the intake of caffeine, nicotine, and alcohol.
A glass of wine or a cup of coffee might be very tempting after dinner, but they can disrupt your sleep. The same holds true for nicotine. Smoking before bedtime triggers chemicals that induce insomnia. If you want to sleep well at night, you must say no to food containing caffeine.

Create a pleasant ambiance in the bedroom
Having a hot shower just before bedtime is a great way to get good sleep. Additionally, you should dim the lights to create a soothing ambiance. You can also put on light music to facilitate sleep. Dark and cozy rooms induce better sleep than others.

Some people resort to tranquilizing medicines to tackle insomnia. It is an effective option, but some of these medications can be addictive. They may also lead to several side effects. In contrast, the tips mentioned above are safe and can help improve the duration and quality of your sleep.