4 Ways to Manage Insomnia that Actually Work

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Insomnia is a frustrating health condition that can rob you of hours of much-needed rest. Still, there are a few ways you can proactively take control of your insomnia and hopefully get those dark circles out from under your eyes.

insomnia

If you suffer from chronic sleep deprivation, there are a few things you can try before asking your doctor about taking stronger measures. These are a few ways to practice good sleep habits and hopefully cure, or at least curb, your insomnia.

#1: Improve Your Sleep Environment

To get a better night’s sleep, start by making your bedroom a welcoming place to rest. Keep your room cool and dark, and don’t use your bed for work, watching TV, talking on the phone, or eating.

This will make it muscle memory to go straight to sleep when you go into your bedroom. It will also help you feel calmed and soothed when you enter the room, so you’ll start to get into a restful nightly routine.

#2: Make a Sleep Schedule

Falling asleep and getting up at the same time every day will help your body adjust to a regular circadian rhythm. Try to go to sleep every night around the same time, and wake up around the same time, adjusting as little as possible on weekends.

Like setting up a soothing bedroom environment, this will help build healthy sleep habits into your routine and can help “reset” your body’s circadian rhythms to become more regular.

#3: Avoid Substances

A number of substances that many of us use regularly can interfere with a full night of sleep. Try to avoid excess sugar and caffeine (in common items like soda, coffee, or chocolate) for several hours before bed. Excessive alcohol can also interfere with getting quality sleep, so don’t overindulge.

Eating large meals, sweet treats, or salty snacks right before bed can also cause indigestion, stimulation, or dehydration, all of which can disrupt your sleep and reduce your sleep quality even when you do get some shuteye.

#4: Reduce Screen Time

The lights and noise from smartphones, tablets, TVs, and laptops can increase anxiety and interfere with sleep even after you close your eyes. Spend at least an hour before bed with everything shut off, and you might be surprised by just how restful your sleep can be.