Based on data from the National Center for Sleep Disorders Research, 30 percent to 40 percent of adults complain of insomnia---the inability to fall/stay asleep or to feel rested the next morning. Insomnia develops for many reasons, including poor sleeping habits, health problems or stress, all of which may keep you up at night. To achieve better sleep and to free yourself of insomnia, develop a healthier sleeping schedule.
Resetting Your Circadian Rhythm
Your circadian rhythm, also known as your biological clock, is your body's innate preparation for certain events including when to eat, when to be active and when to sleep. One way to ward off insomnia is to fall asleep the same time every night, or what Mayo Clinic calls reinforcing your body's sleep-wake cycle. This will inform your circadian rhythm to slow down your heart rate, relax your body and prepare you for sleep. If you inconsistently hit the bed, however, you may wind up feeling less rested with symptoms similar to that of jet lag.
Develop a Healthy Presleep Routine
What you do the last two to three hours before sleep can significantly impact how you feel falling asleep. The Mayo Clinic recommends the following presleep strategies: avoid alcohol, caffeine and nicotine in the evening; do not eat or drink heavily close to bedtime; do not engage in late-night exercise; keep your room dark, cool and comfortable; and perform activities that help you to relax such as showering, reading or listening to peaceful music. Drugs, even depressants like alcohol, can affect the quality of your sleep. Likewise, digestion and sugary beverages will disrupt the earlier portions of sleep as will exercise and other activities that speed up your heart rate.
Avoid Bright Lights/Stimulation
Light directs signals to the brain to wake up and feel alert. Both a 2009 USA Today article and the Mayo Clinic reiterate the importance of darkness when you're trying to sleep. Activities that produce intense lighting, such as television, video games, computer screens and the general ambiance of your room, can contribute significantly to sleep loss. Use only the dimmest lights in the bedroom, especially before sleep, and focus on sleeping during the night rather than the day if possible.
Free Your Mind of Stress
One of the leading causes of insomnia is stress, whether because of the frustration of not sleeping or because of an important life event that repeats itself in your mind. Both an accelerated heart rate and an active mind prevent high-quality sleep. To reduce stress before sleeping, the National Sleep Foundation recommends the following relaxation techniques: yoga, meditation and guided imagery---relaxing audio CDs that remind the brain to quiet and free itself of anxiety. Also, the Mayo Clinic suggests that if you are not initially falling asleep, get out of bed and engage in 10 to 15 minutes of light activity before trying again. Otherwise, the stress of tossing and turning can make it more difficult to sleep.
Sleeping Pills
Most sources, including the Mayo Clinic, caution against the use of sleeping pills for a good night's rest. Although they can help in extreme cases, the body's reliance on them can cause sleeping pills to become habit forming. In fact, the best insomnia therapies may start with sleeping pills but wean patients off of them before the treatment is complete. Therefore, if you do decide to take a sleeping pill, the Mayo Clinic advises you to reduce the dosage gradually as your sleeping improves until you can sleep fine without it.
