Everyone at times has trouble sleeping. But for many people, insomnia is a common problem. It can be frustrating to lie in bed wanting desperately to fall asleep. And the longer you lie there awake, the more anxious you can become.
You may be able to survive a few nights of sleeplessness but if it persists, physical and mental health challenges may occur, including weight gain, high blood pressure and mood disorders. Getting regular, adequate, quality sleep is critical for wellbeing. Here are several tips to try if you have challenges with sleeping.
Be proactive when dealing with insomnia:
- Get out of bed on time. Sleeping later can set the stage for insomnia. Force yourself to get up on time, even if you didn’t sleep well. Otherwise, you’re just creating a bigger challenge for yourself. Seven to eight hours of sleep each night is recommended for good health.
- Avoid caffeine. Caffeine can be a challenge for many people. Though the medical community often suggests a cut-off time of 2PM, caffeine is a stimulating substance that can stay in your body for many days. If you are having problems sleeping complete abstinence may be the best option.
- Get some physical activity each day. If you’re mentally stimulated all day, but not getting enough physical activity, you might have trouble sleeping at night. Physical activity helps to burn off stress hormones. It also strengthens your body and allows you to relax easier at the end of a long day.
- Do something mentally stimulating each day. Perhaps the opposite is true. You might be physically active all day but engage in very little mental activity. Balance is important. You need both to sleep soundly. Try to do some reading or activities that will challenge your mind earlier in the evening.
- Avoid taking naps. If you’re sleeping during the day, you might have more trouble sleeping at night. Even though you may be extremely tired, force yourself to stay awake until its time to go to bed.
- Avoid eating within three hours of going to bed. Digesting food requires a lot of energy and can be quite stimulating. Late meals inhibits production of the hormone melatonin, which relaxes you and helps you to go asleep. Allow your body a few hours to digest your food before attempting to sleep.
- Avoid drinking within two hours of bedtime. Avoid drinking any liquids within two hours of heading to bed. That should be enough time for your body to process the fluids, and you can empty your bladder before bedtime. Otherwise, you might be getting up in the middle of the night to use the bathroom.
- Turn off the TV and other media and do something less stimulating before bed. If you are used to being on media (including watching TV) immediately before heading to bed, consider switching to a different activity. Light or inspirational reading, listening to relaxing music, or prayer can be more conducive to a good night of sleep.
- Avoid alcohol. Alcohol is a depressant. It depresses your ability to sleep. Though alcohol may cause to you to be sleepy it is not good for sound, quality sleep. Besides this, it can create an addictive habit that worsens your insomnia and increases the likelihood of other serious health risks.
- Try chamomile tea. Chamomile tea has long been known to bring about a state of relaxation and to help induce sleep. Be sure not to drink it within two hours of bedtime.
- Only use your bedroom for sleeping. Avoid watching TV, reading, or working in your bedroom. The bedroom is for sleeping.
- Optimize the room temperature. Being too hot or chilled can make it very difficult to get a good night’s rest. This may vary from person to person, but in most cases a temperature between 60 to 67 degrees Fahrenheit may offer a comfortable sleep. Try adjusting the temperature until it feels just right for you.
- Change your mattress. Maybe what you need is a new mattress. Most people have a definite preference regarding mattress firmness or softness. Is your mattress sagging? Does it make you feel hot? These are things to consider if you have serious issues with insomnia. Do some research and if possible, spend some money on a good mattress.
These lifestyle habits often work wonders for helping resolve sleep issues. Try your best to not get anxious when confronted with occasional episodes of insomnia. But if your bouts of insomnia are persistent, you may want to schedule an appointment with a health professional. Give these tips a try and hopefully you’ll be soon be sleeping sound. Sweet dreams!
Photo by Cottonbro Studio