Suffering from insomnia is miserable. The constant feeling of exhaustion and the desperation of clock-watching all night can make you feel very alone and down. There are some changes you can introduce to try to help you get to sleep:
- Aim to wake up at the same time each day. While it is very tempting to choose a lie in on a weekend morning, particularly when you’re tired, getting up at the same time each day helps to train your body to wake at a consistent time.
- Try to cut out stimulants like caffeine and alcohol as these can stick around in your system for many hours. Caffeine’s affect on sleep can be considerable. Alcohol might initially have a sedative effect but leads to non-restful sleep and frequent waking.
- Try not to take too many naps during the day. It might seem like the only solution to get you through the day but it’s important to establish a sleep pattern. Napping can reduce the quality of sleep during the night.
- Get exercise regularly. Getting regular exercise can greatly improve the quality and duration of your sleep. Try to avoid exercise just before bedtime as it can act as a stimulant. Finish about 3 hours before you intend you sleep.
- Try to avoid doing other activities in bed. If you suffer from insomnia, studying, reading, writing or making phone calls in bed is a big no-no. This includes lying in bed to watch TV and play on smartphones or tablets. These can make us feel more alert, making it harder to fall asleep. Why not treat yourself to a new bed? For Bargain beds Gloucester, visit https://www.gloucestersofasandbeds.co.uk/
- Eating just before retiring to bed can also affect sleep. It activates the digestive system and is more likely to keep you awake. If you experience acid reflex or heartburn, it’s even more of a reason to not eat before going to bed as this will worsen symptoms. Drinking a lot before going to bed can overwhelm your bladder, forcing you to make several trips to bathroom when you should be sleeping.
- Make sure your bedroom is comfortable and set up for a good night’s sleep. The temperature, lighting and noise should all be at a comfortable level and conducive to relaxation.
- Try not take your worries to bed with you. Lying in bed mulling things over and worrying about the next day is not going to help your brain to switch off. Think about setting aside a time of day for working through these things in your head, perhaps after dinner. The aim is to avoid thinking about such things when you’re trying to fall asleep.
- Keep stress levels to a minimum. If you have trouble with anxiety and stress, consider learning some relaxation therapies and methods to reduce stress that you can use before going to bed. Methods include deep breathing techniques, meditation, imagery and many others.