Insomnia is the most frequent sleep deprivation among modern humans. According to a study published by Current Biology, a group of scientists studied three pre-industrial communities in Africa and Bolivia, and they discovered that those subjects spent 6.5 hours of sleep daily, but they were all healthy and fully functional during the day. And please mark that ‘pre-industrial’ word there. It means that there were no cellphones, not late-night Netflix series, and no excessive illumination in their environment.

Also, when we are talking about sleep, don’t assume that more sleep is always better. What you want here is quality sleep that can help you get through the day healthily and gleefully.

Therefore, if you’ve been living with insomnia, try to do these to overcome it:

Be More Physically Active

The exhaustion you get from working 8 to 12 hours in the office is not the same as the one you get from working out. The former is harmful to your health, while the latter is beneficial. You spend most of your time in the office sitting and staring at your computer. What is worse, you probably don’t maintain a good posture the whole time. And consequently, your back hurts, and you feel like your whole body aching.

To overcome those harmful impacts, make time for exercise, even if it is just half of an hour each day. Walk your way to the office if possible. And during the break, stretch your arms and legs.

Change Your Diet

What you eat contributes heavily to the quality of your sleep. The first rule here is to identify the meals that can upset your stomach and avoid them at all costs. Second, have more veggies and fruits in your diet. An apple a day not only keeps the doctor away but also insomnia. Third, cut your daily sugar intake. Not only does too much sugar increase your chance to be obese, but it also disrupts your blood sugar, which can negatively affect your emotional states. One thing to note here is that snacks and beverages are full of sugar. Your excessive sugar intake usually does not come from literal sugar blocks that you put in your coffee or tea. It comes from ice cream, flavored yogurt, donuts, bagels, and cookies.

Try to Set Up Your Bedroom Properly

Setting up your bedroom in the right condition is essential to help you fall asleep quicker. If you are a man, then you probably need to pay attention to this section specifically because men tend to neglect this kind of thing.

First, observe how the lighting is in the bedroom. Not all people feel comfortable to sleep in total darkness, but too much lighting is not good for your sleep either. Therefore, get sleeping lamps installed in the bedroom. Second, find the things that can distract you from sleeping. In today’s context, those things are usually tech gadgets. Put your laptop and phone away from your bed. If you need your phone for its alarm feature, buy a real alarm instead.