If you are one of the many who suffer from insomnia, there are many methods to help you fall asleep. There are changes to your daily routine and special techniques that you can try. It may take some trial and error to find the right solution for your needs. Not all of these solutions work for everyone or in every situation; however, not getting enough sleep does not just make you tired, it can also lead to health problems. Try various techniques and approaches until you find the ones that work best for you.
Form a Regular Schedule and Habits
Go to sleep at the same time every night and get out of bed at the same time every morning, 7 days a week. In addition, use your bed only for sleep and intimacy. Avoid reading, TV watching or any other activity while in bed. This will help your body to establish a routine, and eventually your mind and body will become accustomed to falling asleep at a given time. Also, do not nap later in the afternoon since this can disrupt your sleep pattern. Make your bedroom sleep-friendly by removing bright lighting, TVs and computers from the room. Your room should be dark and quiet to promote sleep.
Get Up If You Do Not Fall Asleep
Avoid staying in bed if you are not able to sleep. If after 15 to 20 minutes you are still awake, get out of bed and do a quiet activity such as reading until you feel tired. Taking a hot bath, listening to calming music or doing some gentle and slow stretching can also help calm the body before bedtime.
Diet and Exercise
Avoid consuming caffeine, tobacco and alcohol and eating large meals during the late afternoon hours until you go to bed. These can all stimulate your system and prevent you from falling asleep. Getting 30 minutes of moderate exercise during the day can also help you manage your insomnia. Avoid vigorous exercise 4 to 6 hours before going to bed; however, a gentle yoga routine may help you to relax and fall asleep.
Check Your Medications
According to the National Sleep Foundation, certain medications can interfere with your ability to fall asleep. This includes prescription and over-the-counter medications for colds, heart conditions, asthma, pain relief, thyroid conditions and depression. If you think one of these medications may be contributing to your insomnia, talk with your doctor about other choices.
Cognitive Behavioral Therapy
Behavioral therapies that are self-taught or performed by a professional may help. There are different techniques that can change unhelpful sleep behaviors. According to the National Institutes of Health, certain thoughts and actions can disrupt sleep. Cognitive behavioral therapy, hypnosis and relaxation techniques can encourage good sleep habits and help to relieve sleep anxiety. You can meet with a sleep therapist or try some relaxation or meditation techniques on your own.
