Do you have insomnia? If so, there are several things you can do to change your lifestyle and behaviors to help you get the sleep you need. Some tips to help you overcome this issue can be found here.
Wake Up at the Same Time Each Day
You may be tempted to sleep late on the weekends or your day off, especially if you do not usually get enough sleep other nights. However, if you struggle with insomnia, you need to try to get up at the same time, every day. This helps train your body to wake up at the same time.
Eliminate Stimulants and Alcohol
Caffeine’s effects can last for a few hours – even 24 hours – so the chances of it impacting your sleep are high. Along with making it challenging to get to sleep, these stimulants can cause you to wake up frequently during the night, too.
Alcohol has a sedative effect for a few hours after you drink it, but once the initial sleepiness wears off, it can cause frequent arousals, and you may wake up feeling tired and unrested.
If you take medications that are stimulants, like an asthma inhaler or decongestant, ask your doctor when to take them.
Limit How Much You Nap
Napping seems like an effective way to catch up on missed sleep; however, this is not always the case. It would help if you tried to maintain a regular sleep pattern and train your body and brain to associate sleep with specific cues, such as a consistent bedtime and darkness. Napping may impact the quality of your sleep at night.
Exercise Regularly
When you exercise regularly, it can help improve your sleep duration and quality. However, if you exercise right before you go to bed, it may have a stimulant effect on your body. As a result, you should avoid it. Try to finish your exercises or activity a minimum of three hours before you plan to go to bed. By doing this, you give your body and mind time to “settle down” and get ready for sleep.
Use Supplements
Not being able to get to sleep or stay asleep may require the use of supplements to try to correct the situation. One option is melatonin, and another is CBD. While CBD is a supplement that is commonly used to help with anxiety, it may also be beneficial for those who deal with insomnia.
Limit Bedtime Activities
Your bed should be used for sleeping. If you deal with insomnia, it is not good to bring other things into bed – such as electronic devices, books, etc. These activities can increase your overall alertness and make it hard to fall asleep.
Overcoming Insomnia
As you can see from the information here, you have several ways to overcome cases of insomnia. Try these out to see what works for you and what helps you get the sleep you need without continually waking up or dealing with other sleep-related problems.