Whether you suffer from insomnia on its own or in conjunction with other medical or psychiatric conditions, these simple solutions can help you achieve the restful sleep you deserve.
The bestselling guide to curing insomnia without drugs, now updated with the latest research. Jacobs’s program, developed and tested at Harvard Medical School, is based on cognitive behavioral therapy that has been shown to improve sleep long-term in 80 percent of patients.
Exercise
When it comes to getting a good night’s sleep, exercise is important. However, many people don’t realize how important it is to get enough sleep in order for their exercise to be beneficial. Exercise can help to improve your sleep because it elevates your heart rate, which triggers a number of biological processes that contribute to better sleep.
Depending on your body type and preferences, you may benefit from higher-intensity exercises like power lifting or intense workout classes, but moderate-intensity leisure activities, such as walking, might be just as effective. The key is consistency; exercise regularly and at the same time of day for best results.
Avoid exercising close to bedtime, as this can cause you to feel too energized for sleeping. It’s also important to avoid any stimulants like caffeine, alcohol or nicotine in the hours before bed.
If you have trouble falling asleep, try a warm bath or some relaxation techniques, such as deep breathing or yoga poses. Also, turn off the TV and computer or download an app to block blue light (which can disrupt your sleep cycle). It’s important to train your brain to link your bedroom with sleep and intimacy only. This is especially important if you struggle with chronic insomnia, which is defined as having difficulty falling asleep or staying asleep three nights a week for more than three months.
Change Your Sleep Environment
Your sleep environment is one of the most important factors in getting a good night’s rest. This includes your bedroom and other sleeping areas. Having a relaxing and soothing sleep environment can make all the difference in getting rested and feeling good during the day.
You should try to keep your sleep environment cool and dark, and avoid any distractions or light pollution. This means putting your alarm clock on silent and using blackout curtains or shades to block out any unwanted light. It’s also a good idea to wear earplugs or use a white noise machine if you are prone to being woken up by outside noise or the sound of a ticking clock.
Make sure your bed and pillows are comfortable like having a down dreams pillows. Consider also changing to a different mattress if it’s not providing you with the right amount of support. Avoid caffeine, alcohol, and nicotine, which can all interfere with healthy sleep by reducing REM cycles and disrupting the normal circadian rhythm.
Change Your Diet
You need a good night’s sleep for good health and a better quality of life. Poor sleep can cause you to feel tired and irritable and can affect your memory, concentration, mood and appetite. It can also increase your risk for depression, anxiety, obesity, type 2 diabetes and heart disease.
There are a few things you can try to help improve your sleep. Try to stick to a regular bedtime and wake time. Eat a healthy diet, and avoid caffeine and alcohol. If you find that your insomnia is affecting your daily activities, it’s best to see a doctor.
Some people may need to take medication, especially if they have long-term insomnia. Insomnia is a common problem and everyone will experience episodes of it at some point. A night or two of bad sleep doesn’t normally have a big impact on your day-to-day functioning, but chronic insomnia can be harmful to your physical and mental health.
If you’re struggling with insomnia, try to be patient and don’t give up. Many people with long-term insomnia feel that they’re “broken” and can’t get enough sleep, but they can improve their sleep habits over time. Behavioral methods such as sleep hygiene and cognitive behavioral therapy are often the first step in treating insomnia. However, you should always consult your physician before trying any dietary or herbal remedies for insomnia. It’s important to make sure that any treatments won’t interfere with any existing medications or supplements that you are taking.
Change Your Sleep Routine
The sleep habits you develop throughout your life affect the way your body functions. If you’re not sleeping on a schedule that aligns with your circadian rhythm, it might be time to make some changes.
To get your sleep in sync, start by choosing a consistent bedtime and wake-up time that will give you enough sleep on the weekdays to function well. Then, stick with this routine every day, including on weekends. It may take a little while for your eyes to feel heavy at your new bedtime, but consistency is key.
Developing a pre-bedtime ritual can also help you prepare your body for rest. When you do the same relaxing activities in a similar order each night before crawling into bed, your brain will learn that it’s nearly time to go to sleep. Avoid spending your last hour before bed watching TV, answering emails or scrolling through social media. Instead, read a book or try some other calming activity like stretching or foam rolling.
You should also remove any distracting sounds, such as a TV or music. A cool bedroom temperature can also help, and white noise can mask ambient noises. Finally, avoid hitting snooze on your alarm. Not only does hitting snooze waste valuable time, but it won’t give you the quality of sleep you need. It might take time to find the sleep schedule that works best for you, but it’s definitely worth the effort.
Reduce Your Stress
Sleep is just as important to our health as a good diet and regular exercise. When we don’t get enough quality sleep, it can cause stress that can lead to problems like high blood pressure, heart disease and diabetes. Getting too little sleep also leads to a lack of energy, which makes it harder to handle stressors. This can make the problem worse, making insomnia a vicious cycle.
Many things can cause sleep problems, from worries and anxieties about work or relationships to physical symptoms like a pounding heartbeat or tingling in the legs. Changing your lifestyle can help, too, such as by keeping a consistent bedtime on the weekends or eliminating stimulants like caffeine and nicotine before you go to bed. It’s important to also find an evening wind-down routine, such as reading or sipping chamomile tea.
It’s also a good idea to talk with your doctor about the problem. They can help you keep a sleep diary and recommend different ways of dealing with anxiety, such as cognitive behavioral therapy for insomnia (CBT-I). Your provider may also suggest medicine to help you fall asleep or wake up more easily. But the best way to solve the problem is by reducing your stress. If you’re still having trouble, try to stay positive. Research has shown that insomnia can be overcome with time and effort. And the tried-and-true sleep hygiene strategies, such as sleeping on a consistent schedule, avoiding naps and turning off electronic devices at least 30-60 minutes before bed, usually resolve most problems.
Get a Good Night’s Sleep
Getting a good night’s sleep is essential to your physical and mental health. Disturbed or poor-quality sleep is a common problem that negatively impacts your mood and concentration, but it can also contribute to serious illnesses like depression, obesity, type 2 diabetes and heart disease. Fortunately, there are many easy ways to improve your sleep.
Keep a consistent sleep schedule, going to bed and waking up at the same time every day (including weekends). This helps your body find its natural rhythm and optimizes your sleep.
Avoid stimulating activities in the hours leading up to your bedtime, such as computer use or watching TV. Instead, try reading a book or drinking a cup of warm tea. Avoid bright lights in the bedroom and if possible, try using earplugs. Noise can often disturb sleep and make it difficult to fall asleep.
Aim for a comfortable, supportive mattress. Many studies have shown that a high-quality mattress can dramatically improve your sleep.
Try to get some exercise each day. Being active has a variety of health benefits and can help you fall asleep easier at night. If you’re struggling with a specific sleep issue, seek professional help from your doctor or therapist who can offer advice and support. They can also refer you to a sleep specialist, if necessary. If you’re experiencing snoring or breathing problems while you sleep, this could indicate a sleep disorder like obstructive sleep apnea that needs to be addressed immediately.