Insomnia remedies that work
Sleep disorders are treatable by changing behaviors and lifestyle, so here are some tips on how to get better sleep.
- Make sure you wake up at the same time every morning.
Sleeping late on the weekends is tempting, especially if you have had a poor night’s sleep throughout the week.
It is important, however, to train your body to wake at the same time every morning if you’re suffering from insomnia.
2. Nicotine and caffeine, as well as alcohol, should be avoided in your daily routine.
Coffee can have a long-lasting effect, possibly lasting up to 24 hours, so the chances that it will disturb sleep are high.
There is evidence that caffeine can hinder sleep initiation and cause frequent awakings.
In the first few hours after consumption, alcohol may produce a sedative effect, but it can then lead to frequent awakenings and a restless night.
In case you are taking stimulant medications like decongestants or asthma inhalers, check with your doctor when it is best to take them so they have the least effect on sleep.
3. No naps during the day.
Napping may seem like a good way to make up for lost sleep, but it is not always the best option.
Sleep is triggered by cues like darkness and regular bedtime, so it is important to establish and maintain a regular sleep pattern.
Naps can have an adverse effect on nighttime sleep.
4.Make sure you exercise regularly.
Exercising regularly can help you sleep better and longer.
Exercising before bed becomes too stimulating for sleep and should not be done.
Make sure that you’ve finished exercising at least three hours before going to bed.
5. In bed, limit your activities.
Sleeping and having sex is what the bed is for.
For those who suffer from insomnia, it is not a good idea to do the checkbook balance, study, make phone calls, or even watch television or listen to the radio while in bed.
You may have a hard time falling asleep after engaging in any of these activities.
6. After eating or drinking, wait at least two hours before you go to bed.
The digestive system can be activated and keep you up if you eat late at night or snack before going to bed.
Those with gastroesophageal reflux disease (GERD) and heartburn should avoid eating and drinking right before bed, as this can aggravate their symptoms.
Drinking a lot of fluids before bed can also overwhelm your bladder, resulting in frequent bathroom visits that disrupt your sleep.
7. Ensure that your sleeping environment is pleasant.
Lighting, temperature, and sound levels should be controlled in the bedroom to facilitate falling (and staying) asleep.
The bed should be comfortable for you, and if you have a pet that sleeps with you, you should consider having it sleep somewhere else if it makes noises.
8. Do everything you can to put your worries behind you before you go to bed.
Think about how you might spend some time reviewing the day after dinner, planning for the next day as you lie in bed.
While trying to fall asleep, it is important to avoid doing these things. A list of things to do before leaving the office is also useful.
That eliminates at least one concern.
9. Make stress lessening a priority.
Before going to bed, you may find it useful to try some relaxation therapies and techniques that reduce stress.
There are many methods available to relieve stress, such as progressive muscle relaxation (with audio), deep breathing techniques, imagery, meditation, and biofeedback.
10. Attend a cognitive therapy session.
People with insomnia may benefit from cognitive therapy by identifying and correcting their incorrect thoughts and beliefs.
Cognitive therapy can also help with setting reasonable sleep goals, explaining sleep norms and age-related changes in sleep among other things.
When to Consult a Doctor
It may be time to see a doctor if you have tried a number of insomnia remedies but none of them are working.
You may be asked about your sleep habits and patterns during a physical examination by your physician.
Sleeping problems should be treated by a doctor if they persist over a period of months and are interfering with your everyday life.
Depending on your condition, your doctor may recommend a sleep aid or behavioral therapy to teach you better sleep habits and to change the way you see sleep.