Have you ever had insomnia? Do you lie awake at night counting sheep, or finding yourself unable to fall asleep no matter how hard you try? If so, you’re not alone. Studies show that up to 30% of adults suffer from some form of insomnia or sleep deprivation. This is a serious problem that can lead to fatigue and irritability during the day. At Orange County Mattress in Orange County, CA, we understand the importance of a good night’s sleep. That’s why we’ve put together this list of expert-approved sleep hacks for different types of insomnia. Read on for tips on how to get more restful sleep tonight!

Get better sleep fast with these expert approved sleep hacks

Set a Bedtime and Stick to It

Being consistent with your bedtime is essential for establishing healthy sleeping habits and optimal nighttime rest. Try to set a time when you wake up and stick to it; this helps your body establish a regular circadian rhythm that promotes better sleep quality. Additionally, avoid any type of blue light (phone screens, computers, TVs) an hour before bedtime, this will help your brain relax and prepare for sleep.

Exercise Regularly

Physical activity has been shown to reduce stress levels as well as improve overall health and well-being. Exercise also increases the secretion of serotonin—an important hormone that regulates mood—which can help alleviate anxiety which could otherwise lead to insomnia or other sleep disorders. Aim for 30 minutes of moderate physical activity each day for best results.

Avoid Caffeine Before Bedtime

Caffeine is a stimulant that may interfere with your ability to fall asleep or stay asleep throughout the night if consumed too close to bedtime. This means avoiding coffee, tea, energy drinks and soda before going to bed if possible. Instead, opt for herbal teas like chamomile or lavender which have natural calming properties that will help ease you into slumberland! 

Create A Relaxing Bedroom Atmosphere

Your bedroom should be a place where you feel comfortable and relaxed. This means setting up an atmosphere conducive to good rest such as dimming lights, keeping electronics out of reach and making sure there is no noise pollution that could disturb your sleep cycle (noise canceling earplugs are great for this). Additionally, make sure your mattress provides adequate support so you can enjoy maximal comfort throughout the night!  At Orange County Mattress we specialize in creating custom mattresses specifically tailored for our customers’ needs so they can enjoy superior comfort while getting their much-needed ZZ’s!               

Wind Down Before Going to Bed

Stress hormones like cortisol increase when we're feeling anxious or overwhelmed. This makes it harder for us to fall asleep because our bodies are still too alert from all the tension we're experiencing at the moment. One way around this is by taking some time before bed to wind down from all the stresses of everyday life through activities like journaling or reading–this helps put those worries aside while allowing us to relax enough so we can drift off into dreamland without any trouble!

Insomnia From Stress & Anxiety

If stress and anxiety keep you up at night, try these tips: Start winding down early with relaxation techniques like yoga, deep breathing exercises, or taking a hot bath with essential oils like lavender or chamomile. Avoid all screens (phones/TVs) at least an hour before bed time and avoid caffeine after lunch time. Make sure your bedroom is as comfortable as possible with blackout curtains and a supportive mattress from Orange County Mattress in Orange County CA!

Sleep Apnea & Other Breathing Disorders

If you suffer from sleep apnea or another breathing disorder that disrupts your nighttime rest, consult with a doctor first to determine what steps need to be taken for relief. In addition, use pillows that support the neck properly while sleeping on your back or side (your preferred sleeping positions). If necessary, invest in adjustable beds that elevate the head portion into an upright position while sleeping so that airways remain clear throughout the evening hours. Finally, replace old mattresses which lack proper support with mattresses from Orange County Mattress in Orange County CA—we guarantee high-quality beds designed specifically for those suffering from breathing disorders!

Boost Your Melatonin

Getting enough melatonin is essential for a good night sleep. Foods such as bananas, barley, oats, and soybeans contain natural melatonin that can help boost your levels. Taking melatonin supplements can also be an effective way to increase your body's production of this hormone so you can get some much-needed rest. Furthermore, spending time outdoors during the daytime can also trigger the production of melatonin because it helps the body distinguish between day and night so that melatonin levels will spike after sundown and stay elevated until morning. So, if sleep has been hard to come by lately, foods and supplements that naturally contain or increase melatonin may very well be the answer to getting a better night's rest.

Try Natural Remedies

There are several natural remedies that may help with insomnia such as chamomile tea and lavender oil diffusers. Chamomile tea has been known to have calming properties while lavender oil helps reduce stress and anxiety which could be causing your sleeplessness. Some people also swear by taking magnesium supplements before bed as magnesium helps regulate melatonin production which is responsible for regulating our sleeping patterns.

No one should have to suffer through sleepless nights due to insomnia or other sleeping issues! We encourage anyone who suffers from any type of insomnia to try our expert-approved sleep hacks—they may just be the key difference between tossing and turning all night versus getting much-needed restful sleep! And if it turns out that a new mattress is needed to restore better sleep, then visit us at Orange County Mattress in Orange County CA for top-of-the-line beds designed specifically for those suffering from sleeplessness! Sweet dreams!