Insomnia is the inability to fall asleep, and it is something that all of us have encountered at some point in our lives. There are many lifestyle choices that can affect the way your body responds to sleep and its ability to fall asleep. Some cases of insomnia are a lot more severe than others, but if you want to try out some ways to get rid of insomnia, here are some tips:
1. Keep a Sleep Schedule
Going to bed and waking up at the same time each day is a great way to make sure your body naturally knows when to shut off and power back up again. By keeping this schedule, you will be able to program your body’s internal clock to make sure you get enough sleep.
2. Create the Right Environment
Creating the right environment to fall asleep is essential. Make sure your bed is comfortable, the room is dark, the temperature is right, and you have canceled out any external sounds or stimulants that you can control. This environment will automatically prompt your body to sleep.
3. Get Your Worrying Out of the Way
If you are a bedtime worrier, then you know the pains of staying up for hours in bed, thinking about schedules, lists, and other things in your life. If you know this fact about yourself, take time out before you have to go to bed to write down all your worries and sort them out before you actually go to bed.
4. Make Exercise a Part of Your Routine
Schedule exercise as part of your daily routine. Exercise can result in some great quality sleep because it helps your body expend any extra energy it might have. However, make sure not to exercise right before bed, because you might be too stimulated to fall asleep.
5. Skip the Nap
Naptime may seem like a good idea to squeeze in some extra sleep, but, in reality, adults don’t need naps. Naps can help you restore your energy, which will affect the quality of your night-time sleep.
6. Limit Your Caffeine Intake
Of course, caffeine is a known stimulant; its main goal is to keep you awake, so the obvious thing to do would be to limit your intake of the substance to ensure you can fall asleep. This is especially important if you are taking in caffeine any time close to when you plan to go to bed.
7. No Smoking!
Like caffeine, nicotine is also a stimulant. Smoking right before bed will make you stay awake for longer. Besides, smoking is bad for your overall health. While you’re here, you should also limit your intake of alcohol before bed because it can disrupt your routine.
8. Don’t Eat or Drink Before Bed
If you eat or drink right before bed, you are not going to be able to fall asleep. This is because eating activates the digestive system, and once the digestive system is active, your brain won’t send the correct signals to your body to shut down for the night.
9. Cancel Screen Time
The light emitted by screens is notorious for being disruptive to sleep and being straining on the eyes. When you use your phone or laptop or watch TV before bed, your brain becomes active, making it harder for you to fall asleep. Make sure you don’t use any screens right before bed for quality sleep.
If you feel like you have tried everything to get rid of the problem, and it is still not going away, your insomnia may be worse than you thought. In this case, it is best to see a sleep specialist to help you get a good night’s rest. The SoCal Sleep Team is there to help you when you need, all you have to do is get in touch!