While most of us think that it’s natural to get a good night sleep and to sleep straight through the night, for many people this is not the cause. Insomnia can be a once-in-awhile situation or it can turn into a truly terrible recurring situation. Whether you are battling with these issues all the time, or just once in a while, there really is help out there. Here are 14 suggestions for battling your insomnia and getting yourself back to bed.
- Identify the Cause: Understand the root of your insomnia, whether it’s stress, life changes, or a medical condition.
- Stick to a Routine: Even if not sleepy, get into bed at your usual time to maintain a consistent sleep schedule.
- Engage in Relaxing Activities: Listen to classical music or read under soft lighting to encourage sleepiness.
- Practice Good Sleep Hygiene: Ensure your bedroom is conducive to sleep and your pre-bedtime activities are calming.
- Limit Bed Activities: Keep your bed for sleep only, avoiding activities like watching TV or browsing your phone.
- Use Medication Wisely: Consult a doctor about using over-the-counter or prescription medications for tough nights.
- Avoid Staying in Bed: If sleep evades you, leave your bed to prevent associating it with stress.
- Seek Professional Help: If sleep issues persist, consider cognitive behavioral therapy for insomnia.
- Exercise Regularly: Incorporate physical activity into your routine to promote better sleep.
- Evaluate Your Diet: Avoid heavy meals close to bedtime and limit caffeine and alcohol intake.
- Address Restless Leg Syndrome: If symptoms appear, get up and stretch or walk to alleviate discomfort.
- Monitor Daytime Naps: Limit or avoid naps to ensure you’re tired at bedtime.
- Consider Environmental Factors: Adjust your bedroom environment to be dark, quiet, and cool.
- Limit Clock-Watching: Avoid looking at the clock if you wake up in the middle of the night to reduce anxiety.