A good night’s rest is essential for healthy living. Insomnia is a sleep disorder that leads to poor quality sleep or sleep deprivation. Lack of sleep is associated with poor mood and worsened disease management. It can also prevent you from staying focused throughout the day. And prolonged sleep deprivation might lead to high blood pressure, worsened inflammation, increased stress and impulsive behavior. Fortunately, there are behavioral and lifestyle steps to help you sleep at night.
Don’t just lay in bed
Although it may seem tempting to lay in bed until you fall asleep, you should avoid watching the clock. If after 20 minutes you can’t fall asleep, do something else before trying to fall asleep again. Calm your body and mind by taking a warm bath or shower.
Also, consider reading a book or listening to calming music. If you have at-home massage equipment, relax your muscles and body a couple of hours before bedtime to loosen up.
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Turn off screen time
Remove distractions such as your TV, phone or computer right before bed. If you stare at a screen before bedtime, it can stimulate your mind and suppress melatonin levels. This stimulation can make it harder to fall asleep. Avoid looking at bright screens two hours before bedtime. And if you do need to complete work or use your phone, set your device to nighttime mode and use a blue light filter.
Set your room for a sleepy mood
Having the right environment to sleep in might make it easier to fall and stay asleep. Keep your room temperature cool. Ensure your room is organized and dark with no blue or bright white lights.
If you need a nightlight, use a dim red light. Red light has a low disruption on your circadian rhythm and to your melatonin production.
For some, having white noise in the background, such as a fan, can help soothe deep relaxation. Consider using blackout curtains, if needed, to block outside light and help you sleep in on mornings.
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Avoid drinking caffeinated drinks and alcohol before bedtime
Avoid drinking stimulants such as caffeine and alcohol in the late afternoon or at night. Caffeinated drinks such as certain teas, hot chocolate, coffee and sodas are stimulants that can disturb sleep. Drinking caffeine 6 hours before bedtime has a significant disruptive effect on sleep. So, hold off on drinking caffeinated drinks in the late afternoon.
Similarly, although alcohol has a sedative effect that can make it easier to fall asleep, it reduces your sleep quality. So, avoid self-medicating with alcohol to help you sleep.
Practice mindfulness
High stress and racing thoughts can make it hard to sleep. Mindfulness for sleep is an active step you can take to help put your mind at ease. Try not to worry about or grow frustrated about your inability to fall asleep.
Instead, focus on the present moment and develop patience for your body’s sleep process. To develop your sleep mindfulness, consider learning mindfulness techniques from e-learning, apps and books.
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Signs you may have insomnia
If your inability to sleep interferes with your daily functioning, speak with a health care provider to determine the cause and discuss treatment options. Lifestyle changes can help you relieve insomnia.
But if you experience chronic insomnia that makes it harder to work, maintain relationships and complete daily tasks avoid self-medicating.
Signs of chronic insomnia include the following:
- Difficulty sleeping at night
- Early waking
- Waking up tired
- Daytime tiredness and fatigue
- Difficulty driving during the day
- Making errors, mistakes and accidents
- Irritability, anxiety and depressed mood
