Insomnia is trouble falling or staying asleep. It is estimated by the National Institutes of Health that one in three adults suffers from occasional insomnia. The lack of sleep can have you feeling lethargic and can interfere with your daily routine. The side effects of sleep deprivation include lack of productivity, mental stress and sometimes physical illness.
There are many causes for Insomnia, which include stress, depression, internalized anger, anxiety and other behavioral factors. The most common behaviors include consuming excessive amounts of caffeine, excessive napping or exercising, or watching too much television before bed. Also, insomnia can be linked with mental illness or other diseases, such as chronic depression.
There are many things you can do to help you get a good night’s sleep. A few minor lifestyle changes can make a difference. Also, changes to your bedtime ritual can assure a night of restful and rejuvenating sleep.
Set a bedtime. Bedtimes are not only for children, and they can help you body set a regular sleep schedule. Choose a time when you normally feel tired and stick to this time. Try not to break this schedule on the weekend, no matter how tempting it may be.
Follow a Nap Protocol. If extra sleep is needed, make up for lost sleep by taking a nap rather than sleeping late. Also, make sure naps don’t interfere with you getting a good night’s sleep. Take power naps in the early afternoon, and limit them to 20 minutes.
Create a Sleep Friendly environment. Make sure your bedroom is equipped to provide you with a proper sleep. Make sure your bedroom is quiet and dark when it is bedtime. If it is not possible to eliminate noise, invest in some earplugs or listen to white noise. Also, avoid bringing work into the bedroom. Lastly, invest in a comfortable mattress or egg crate and pillow to maximize comfort.
Change Eating Habits . Don’t eat two to three hours before bed because it may cause you to have trouble falling asleep. Avoid alcohol, even though it is a depressant. Alcohol can help you fall asleep faster, but it will result in you waking up later in the night. Caffeine is also a cause of sleeping problems. Caffeine can cause sleep problems 10 to 12 hours after drinking it, so limit caffeine intake.
Create a bedtime ritual. Try to unwind and relax before settling in for the night. Things you can try include taking a warm bath or shower to relax muscles. Also, read a book. Escaping into a different world can help take your mind off daily problems. Try listening to soft or relaxation music. Stretching can also help relax muscles and clear the mind. Help relieve anxiety by making simple preparations for the next day. Finally, mediation can help you relieve stress and give you an overall feeling of relaxation.
Exercise. Though exercising too close to bedtime can stimulate the body, regular activity can help you sleep more deeply. You don’t have to be fanatical about it, but 20 to 30 minutes of daily activity can help. These exercise sessions can be broken down into small increments or done in one session. Just get moving. It is important that you finish exercising at least two hours before bed.
Decrease Anxiety and Stress. It may be easier said than done, but decreasing sleep and anxiety can help you sleep better. Try to pinpoint the problem and let it go. If that is not possible, try to manage your thoughts. Instead of worrying, try to redirect your thoughts to more productive ones. One technique you can use is to write down the things you cannot control on a piece of paper and then crumple it up and throw it away. This helps your mind let go of things you cannot change.