If you’re suffering from insomnia then there are some things you can do to get your life back on track and sleeping properly again. Here are some great tips for beating insomnia.
1.Wake Up at The Same Time Each and Every Day
While you might be tempted to sleep in one weekends, especially if you have a bad sleep cycle during the week, it can send your body out of whack. If you have sleeping problems like insomnia then waking up at the same time trains your body to wake up at the same time every time.
2. Get Rid of Alcohol and Other Stimulants
Caffeine lass a lot longer than most people realise and it can take up to 24 hours to completely eliminate it from the body. This means it has a bigger effect on sleep than you realise. It can make it difficult for you to get to sleep and then stay asleep. While alcohol might sedate you for a few hours it ultimately leaves you with sleeping problems.
3. Stop Napping
While napping definitely seems like a good way to catch up on your sleep this isn’t the case. Maintaining a proper sleeping schedule means making your body associate sleep with certain cues such as darkness and having a set bedtime. A nap might sound like a good idea but it heavily disrupts your ability to sleep at night.
4. Regular Exercise
Getting regular exercise can improve the length and quality of your sleep. You should avoid exercising before bedtime though as exercise stimulates the body and makes it difficult to sleep. You shouldn’t exercise for three hours leading up to bedtime.
5. The Bed is For Sleeping (And Sex)
You should only ever use your bed for sleeping and sex. If you’ve got sleeping problems then don’t do work or study from your bed. Avoid doing it in the bedroom entirely if you can. Also avoid watching TV and listening to the radio in bed. All of this sends your body out of whack.
6. No Eating and Drinking Before Bedtime
Having a late dinner or a late night snack stimulates your digestive system and keeps you awake. If you’ve got gastroesophageal reflux (GERD) or heartburn then you should definitely avoid eating and drinking before bed because it just makes things even worse. Drinking too much before bedtime can also overstimulate your bladder and leave you waking up through the night to visit the bathroom.
7. Get Comfy
You should control the temperature, lighting and noise levels in your bedroom to make it the perfect environment for sleeping. You should have a comfortable bed and, if you sleep with a pet, consider getting the pet to sleep somewhere else if they make a lot of noise.
8. Let go of Your Worries
If you’re stuck in bed worrying about what’s coming up then put some time aside during your day, such as after dinner, to come to terms with the day and plan tomorrow in advance. You should also consider making a list of work-related tasks before leaving your work. So that way you’ve got one less thing to stress about.
9. Let go of Stress
There are many different ways to relax and reduce your stress levels so you can relax your mind and body enough to embrace sleep. You should consider things like muscle relaxation, deep breathing, imagery, meditation and biofeedback for example.
10. Consider Cognitive Therapy
Cognitive therapy is great for people with insomnia. It helps them identify and correct the thoughts and beliefs that are leaving them with insomnia. It can also give you the right information you need about how to sleep properly, any age-related sleeping changes you need to make, and help you set reasonable goals for sleep among other things.