Insomnia is no fun. To help combat insomnia, which is a difficulty in falling asleep or staying asleep, here are a few tips to help you fall asleep consistently!

 Reduce, limit, or eliminate…

Reduce stress with relaxation techniques before bed. Deep breathing, imagery, meditation, and biofeedback are some great techniques to try. Making plans for the next day can also help with reducing nighttime worries and stress. Reducing the amount of light and noise can aid in having a proper sleeping environment.

Limit the number of naps you take in the day and the activities you participate in just before bed. Such activities can include homework, phone calls, work related activities, television, etc. Limiting the amount you eat or drink before bed can also prevent an overactive digestive system and bladder while reducing heartburn as well. Limiting things that disrupt sleep can help you sleep better.

Eliminate stimulants like nicotine and caffeine as well as alcohol. Depending on the amount consumed for a substance like caffeine, the effect can last for six hours. While alcohol may appear to help with getting to sleep, it disrupts the sleep process resulting in broken sleep and frequent awakenings.

Be consistent…

Be consistent with your sleep schedule. Waking up and falling asleep at the same time each day makes it easier for your body to keep with the schedule. This helps your brain to fall asleep faster and easier than if on an inconsistent sleep schedule. Being consistent with exercising regularly can help improve sleep quality and duration. This should not be done before bed or it can have the opposite effect.

Temperature…

Temperature plays an important role in sleep. While many prefer a cooler temperature for sleeping, it is best to determine what is best for you. Maintaining a comfortable sleep environment can be key to a restful night of sleep.

Cognitive Therapy…

Cognitive Therapy is not for everyone. It can, however, help correct misconceptions about insomnia as well as providing information on… “sleep norms, age-related sleep changes, and help set reasonable sleep goals, among other things” (Robinson).

As always, Quit Counting Sheep…Sleep with a Wolf!

Sources:

Robinson, Jennifer MD, “10 Tips to Beat Insomnia.” WebMD. 11 October 2016, https://www.webmd.com/women/guide/insomnia-tips. Accessed 28 September 2018.