Simple Ways to Break the Cycle of Insomnia
Tossing, turning, unable to fall asleep due to being too hot, too cold, too uncomfortable? You are not alone. Insomnia affects millions of people worldwide, leading to exhaustion and the depletion of energy. Despite what your body may feel, it is possible to incorporate strategies into your daily routine to help fight insomnia. Here are some tips to try and regain that rested, refreshed feeling after a good night’s sleep.
Establish a Consistent Sleep Schedule
Start your fight against insomnia by establishing a consistent sleep schedule. Try to go to bed and wake up around the same time every day, even on weekends. You should try to rewire your internal clock so you can improve your overall sleep quality over time.
Create a Relaxing Bedtime Routine
Relaxation techniques can be very beneficial to signal to the body that it’s time to unwind. Engage in relaxation activities, such as:
Taking a warm bath
Reading a book
Deep breathing
Meditation
Listening to calming music
Lighting candles or setting up an oil diffuser
Limit Screen Time Before Bed
Try to refrain from using any screens at least an hour before bed. The blue light that is emitted by electronic devices can actually interfere with your body’s natural way of inducing sleep. Limiting the use of these screens can help unwind and improve sleep quality. Instead, try a relaxing activity during this time.
Develop a Comfortable Sleep Environment
Make sure your bedroom is a comfortable, relaxing sleeping environment. Keep the room dark, quiet, and cool. Layer your bed with fuzzy blankets and multiple sources of cushions. It may even be worth investing in a high quality mattress or pillows.
Watch Caffeine Intake
Caffeine is known for being a stimulant and giving the body energy, but can cause issues with sleep if consumed too late in the day. Watch your caffeine intake throughout the day, especially in the afternoon or early evening. Try to avoid beverages with caffeine such as coffee, tea, or soda. If you crave any of these drinks, there are decaffeinated options to avoid sleep issues.
Stay Active
Regular physical activity can help improve sleep quality. Aim for at least 30 minutes of exercise most days of the week, but also try to avoid an intense workout too close to bedtime. Working out can be stimulating, ultimately making it harder to fall asleep.
Manage Stress and Anxiety
A racing mind due to anxiety and stress is one of the most common contributors to insomnia. It is essential to find healthy ways to manage stress levels, not only to help with sleep but also to help develop a healthy lifestyle. Relaxation techniques can help, but self-reflection, journaling, and seeking help from outside support such as friends and family can also be helpful.
Limit Naps
Due to the lack of sleep throughout the night, it may be tempting to try to take a nap during the day. However, naps tend to disrupt the sleep-wake cycle, making it even harder to fall asleep. If you feel you must nap, try to limit the downtime to 20-30 minutes at the most, and do not nap too late in the day.
Be Patient
Breaking the cycle of insomnia takes time and patience. It will not just improve with one single night of sleep. Do not feel discouraged if you do not notice results right away. Keep up with skills and implementing healthy sleep habits. With time and effort, you will overcome insomnia and enjoy restful sleep.
Seek Professional Help
If you feel that you have hit your limit, it may do you some good to reach out for help from a professional. First, contact your doctor and see if there is a medical issue contributing to your insomnia. Then, schedule a session with a mental health therapist. Cognitive Behavioral Therapy for Insomnia (CBT-I) is the most effective non-medication treatment for insomnia and can help you take back control of your sleep.
Read about our Insomnia Therapy in Washington DC and VA.