Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep or cause you to wake up too early and not be able to get back to sleep.
People with insomnia can’t fall asleep, stay asleep or get enough restful slumber. Over time, lack of sleep can lead to health problems like diabetes, hypertension, and weight gain.
Behavioral and lifestyle changes can improve your rest.
Poor sleep can AFFECT your mood, memory, coordination, reaction times, productivity, and judgment can all be adversely affected by lack of sleep.
Inadequate sleep can weaken the immune system and has been linked to depression, asthma, arthritis, heartburn, and chronic pain.
It has been linked to neurological disorders and dementia, including Alzheimer’s and Parkinson’s disease.
1. Maintain a regular wake-up time, even on the weekends. It is tempting to sleep late on weekends, especially if you have had poor sleep during the week. However, if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time.
2. Exercise regularly. Exercise has been found to both lower anxiety and improve sleep. Moving your body in the morning or afternoon can help you get your sleeping and waking cycle back on track and also treat insomnia.
3. Limit caffeine and alcohol. Drinking too much caffeine or consuming it too late in the day can increase anxiety and inhibit sleep. Consuming alcohol close to bedtime can also increase your heart rate and keep you up. Drink plenty of water throughout the day but don’t drink too much before bedtime, as trips to the bathroom can keep you anxious and alert.
4. Limit screen time 30–60 minutes before bed. The light emitted by phones and other devices can inhibit melatonin production. Instead, consider listening to music or reading a book, or doing a guided meditation to quiet your mind. It is especially important to avoid watching the news before bed.
5. Calm your mind - relaxation techniques such as mindfulness meditation, yoga, and breathing exercises can help you achieve calmness and improve sleep.
In addition, consider participating in cognitive therapy. Cognitive therapy can help some people with insomnia identify and correct inappropriate thoughts and beliefs that may contribute to insomnia.
Cognitive therapy can give you the proper information about sleep norms, and age-related sleep changes and help set reasonable sleep goals among other things.
Discover several guided meditations on Free Yourself From Insomnia. Doing these exercises encourages a healthy brainwave cycle and promotes deeper sleep.