Insomnia is an issue that plagues us all from time to time, but for some individuals, lack of sleep is a regular, ongoing problem. If you're having trouble sleeping, adjusting your bedroom, daily routine, or exercise levels may help. Consider making the following changes to improve your sleep hygiene.
- Avoid Caffeine
Caffeine and other stimulants affect the human body hours after they're consumed. That extra cup of coffee you had for an afternoon pickup may be keeping you tossing and turning, so drop your caffeine intake and see if your insomnia lets up.
Follow an Evening Routine
Work through the same steps each evening before you go to bed. Eventually, reading, putting on your pajamas, or making your favorite herbal tea will serve to remind your body and brain that it's time to wind down and rest.
Use Your Bed Only for Sleep and Sex
Avoid working, fighting with your partner, or watching television in your bed.
Sleep on a Regular Schedule
Wake up at the same time and go to bed at a regular time each day, so that your body adapts this schedule. This will make it easier to fall asleep at the appropriate time each night.
Avoid Napping During the Day
Even though you're exhausted, taking a nap during the day may only make your insomnia worse. Instead, work to stay awake throughout the day so that you can sleep better at night.
Journal Before Sleep
If racing thoughts make it difficult to sleep, consider making a journal or writing down a to do list beforehand. Keep a journal or notebook by your bed, along with a pen, to make it easy to write down these sudden, intrusive thoughts
7. Get Up if You Can't Sleep
If you're only tossing and turning, but unable to sleep, consider getting out of bed. Work on a word game or a jigsaw puzzle, make a cup of warm milk, or read a book. Try going back to sleep in a half hour to an hour, once you're feeling more relaxed.
Add Exercise to Your Day
Regular exercise can help tire out your body and improve the quality of your sleep. Consider adding regular cardiovascular exercise to your daily routine.
Work to manage stress throughout the day. If anxiety and stress are a problem on an ongoing basis, consider adding yoga classes, quiet walks, or designated time for relaxing to your day.
Visit a Doctor for Assistance
If, after trying these methods, you are still unable to sleep at night, you may need additional assistance. Consult your medical practitioner about prescription, herbal, or over the counter remedies to help you sleep better at night.
Insomnia can be incredibly frustrating. If you're struggling to make it through the day because you're not sleeping well at night, consider implementing the above tips or talking with a medical professional. Above all, get help for your insomnia so that you can once again experience a good night's sleep.
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