A poor night’s sleep can leave you feeling sluggish, unfocused, and grumpy the next day. If you suffer from insomnia, however, you aren’t alone. A survey of nearly 75,000 American adults by the Centers for Disease Control and Prevention showed that 35.3% of participants slept less than seven hours per night. Don’t reach for the sleeping pills just yet, though: Some changes to your day-to-day routine can help you get better sleep.

5 Daily Habits to Combat Insomnia

1. Avoid Alcohol & Tobacco

While a nightcap might make you feel sleepy, drinking actually disrupts your sleep cycle and deteriorates the quality of your rest. The nicotine found in tobacco products, meanwhile, can make you feel jittery and awake. Avoid tobacco before bed. Of course, quitting completely is the best option for your health.

2. Nix Your Evening Caffeine Fix

It’s no secret that caffeine is a stimulant that keeps you awake. Try to steer clear of coffee, tea, and sodas for at least four to six hours before bedtime.

3. Incorporate Regular Exercise

Physical activity can help stave off nighttime restlessness, allowing for a sound night’s sleep. Exercise stimulates cortisol, however, which causes you to become more alert. That’s why you should try to stop exercising at least three hours before bed.

4. Don’t Dine Too Late

When you chow down on dinner shortly before bed, you’re telling your body to actively go into digestion mode—just as you’re trying to sleep. Avoid eating snacks late in the evening, and steer clear of items that cause indigestion. 

5. Establish a Sleep Routine

Your body really does have an internal clock. Going to bed and waking up around the same time every day helps set it. This ensures that when you do try to sleep, your mind and body will be ready to follow suit.

If you still find yourself struggling with sleep problems or insomnia, pay a visit to a specialist. Glacier Headache & Sleep Medicine offers comprehensive sleeping disorder diagnosis and treatment in Kalispell, MT. This medical center is accredited by the American Academy of Sleep Medicine. You can find out more about the sleep disorders they treat online. To schedule an appointment, call (406) 752-1729.