How to Deal With Insomnia

1. Be Consistent 

Establish a bedtime. When your sleep schedule is consistent, it helps to regulate your internal clock. Go to bed at the same time every night and wake up at the same time every morning. Don’t change this routine on the weekends. The more consistent you can be with your sleep times, the more you will train your body to get restful sleep and help you learn how to deal with insomnia.  

2. Create a Sleep Sanctuary 

Your bedroom should be a place that invites rest. A comfortable mattress and pillows are very important. The room should be quiet, dark, and set to a cool temperature. Televisions, computers, laptops, etc should be kept outside the bedroom. Lined, blackout curtains can reduce light, provide insulation from cold and noise, and help keep the room at a proper sleeping temperature.  

3. Shut It Down

Limit your exposure to the blue light emitted by your devices. Screen time can interfere with your sleep-wake cycle. At least one hour before your bedtime put your devices away. Charge them outside of your bedroom. This will not only limit interruptions by texts and emails but also help you avoid the temptation to play one last game or do some online shopping.   

4. Don’t Get Charged

Avoid any stimulant before bedtime. Don’t drink coffee or caffeinated beverages in the few hours before bedtime. Nicotine is also a stimulant, which is another great reason to quit smoking.   

5. Limit Alcohol

Alcohol should also be avoided at night. While you may feel relaxed when you first drink a glass of wine, it could interrupt your sleep.  

6. Avoid Heavy Meals

While it’s not a good idea to go to bed hungry, eating a heavy meal before bed can cause a sleepless night. Another no-no in the hours leading up to bedtime is spicy foods. They cannot only keep you from falling asleep but also disrupt your sleep cycle and wake you up in the middle of the night.   

7. Step It Up

Regular exercise is a great way to promote better sleep. If you can get in 30 minutes of activity a day, you will notice that your sleep patterns will improve. However, save the intense workouts for the daytime. Overexerting yourself close to bedtime can cause insomnia.   

8. Learn to Relax

Try relaxation techniques like breathing exercises or meditation to get you into a better frame of mind and help you relax. Progressive muscle relaxation techniques will also help calm your mind and help your body get ready for restorative rest.  

9. Manage Stress

Tension leads to insomnia. If your mind is in overdrive, your body can’t get the rest it needs. If your anxiety level needs to be lowered, a peg or two (or more!) Find healthy ways to manage stress. Mindfulness practices, counseling, mindfulness, or engaging in a hobby can all help you in a peaceful state of mind.  

10. Cognitive Behavioral Therapy for Insomnia

Consider seeking a therapist trained in CBT-I. This therapy focuses on addressing exactly what is causing sleep issues. It has been found to be a highly effective therapeutic approach for treating insomnia.   

11. Limit Naps

You might think that a nap would help put your body and mind at ease, but an evening nap will make you less tired when it’s time to go to sleep. If you need to nap, keep it to about 25 minutes and catch those zzzs during the day and not too close to bedtime.  

12. Track Your Sleep Patterns 

By writing down your sleep habits, you can use this information to figure out what is causing your insomnia. Also, keeping a sleep journal is especially handy when talking to your doctor.