Insomnia, the on-going inability to get sufficient sleep, is a problem affecting millions.
More than a third of us are not getting enough sleep daily.
A lack of sleep can be at the root of chronic medical conditions. Obesity, high blood pressure, heart disease, depression and anxiety can be made worse through lack of sleep. Therefore getting a decent amount of sleep regularly is paramount to our physical and mental well-being. The following are ways in which you can change your routine and start getting to and staying asleep.
1. Two Activities In The Bedroom
Your bed should be used only for two activities; sleep and sex. If you limit activities in the bedroom to intimacy and rest, your body will associate bed with relaxation, making it easier to fall asleep.
2. Regular Exercise
Regular exercise, for example, thirty minutes a day, five days a week, will help you promote healthy sleep habits. Your post-exercise temperature may improve falling asleep and exercise in general will help eliminate insomnia by decreasing arousal and anxiety. Try not to perform vigorous exercise too close to bedtime.
3. Naps, Caffeine and Booze
Short naps may be helpful for some, but for others, it impacts their ability to fall asleep. If you are struggling with sleep, try not to nap during the day. A stimulant, like caffeine, may keep you up longer than you need to be. It may be necessary to avoid caffeine if it is stopping you from getting to sleep. While alcohol has sedative qualities, it can disrupt your sleep; so if you have trouble staying asleep, avoid alcohol.
4. No Screens Before Bedtime
Screen time, such as computers, mobile phones and telly, will prevent your mind from resting due to cognitive stimulation. Exposure to this type of light at bedtime affects melatonin production, giving the body the impression that it is awake, and not wanting to sleep. Help your body get ready for rest by eliminating screen time at least two hours before bed.
5. Develop a Nighttime Routine
Developing a nighttime routine will help your body get into the habit of winding down and relaxing at night. An hour or two before bed have a glass of warm milk, or herbal tea, have a bath or shower, brush your teeth, change into your pyjamas and look at reading material. Getting into bed around the same time, including weekends, will be very helpful in training your body and mind to start resting.
Establishing new routines takes time, be patient with yourself. As you make small changes and sustain new practices, it will get easier. Before long, you will have a new set of healthy habits, and you can finally settle in for a good nights sleep.
Are you struggling with insomnia and it is affecting your relationship? Call me today and let’s schedule an appointment to talk more.