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
