Insufficient sleep can seriously impact your daily life. A common sleep issue is insomnia, which is characterized by trouble falling asleep, staying asleep, or both. While sleep issues can be stressful, there are effective ways to improve your quality of sleep. Below, you will find helpful tips for combating insomnia.
Tips for Combating Insomnia
Complications with your sleep can have a domino effect on the rest of your life. At-home remedies can sometimes address the issue, but if you have trouble sleeping for more than a few weeks, it is important to contact a sleep doctor. In the meantime, consider the following tips for dealing with insomnia.
Maintain a Sleep Schedule
Our bodies thrive on consistency, so creating a sleep schedule is an invaluable way to combat the effects of insomnia. A healthy sleep schedule involves going to bed and waking up at the same time every day, including on weekends. If you have to sleep or get up later on any given day, avoid straying beyond one hour outside of your regular schedule. Maintaining a sleep schedule helps your body understand when it is time to sleep and when it is time to wake up. In turn, this leads to the body naturally following this schedule. A sleep schedule can reduce your insomnia in just a few weeks.
Watch What You Eat
What you consume can impact your sleep in many ways. There are several factors to consider when it comes to how your diet impacts your sleep. It is essential to avoid caffeine and nicotine at least four hours before you go to bed, as these are stimulants that impact your ability to fall and stay asleep. You may also benefit from having lighter dinners because heavy meals at the end of the day or late-night snacks can negatively impact your sleep. It is also advisable to avoid alcohol at night because it can impact your sleep patterns and leave you groggy when you wake up.
Manage Your Mental Health
Stress and anxiety can have a severe impact on your sleep. In fact, mental health disorders are one of the leading causes of chronic insomnia. It is helpful to incorporate activities that reduce stress into your daily routine. You can start by maintaining a balanced diet and getting regular exercise. Journaling, meditating, or practicing deep breathing exercises can also reduce stress and ensure you are in a good mental space. If you continue to struggle with anxiety or depression despite employing grounding practices, consider seeking a mental health professional.
Establish a Nighttime Routine
A nighttime routine can help prepare your body and mind for bed. Start your nighttime routine roughly two hours before bed. If you are not able to do that, begin winding down at the very least an hour before you want to fall asleep. Start by turning off your screens. Blue light from your devices halts the production of melatonin, which signals to the body that it is time to sleep. You should also consider engaging in relaxing activities, such as meditation, yoga, stretching, or deep breathing. If you are not inclined to do a physical activity, reading and coloring can also be helpful for entering a restful mood. Your nighttime routine is unique to you, so feel free to experiment.
Stay Physically Active
Staying physically active can substantially improve your health and sleep quality. To ensure your health, engage in at least 150 minutes of moderate physical activity each week. Spread the exercise out so you maintain a healthy routine. If you are new to exercising, consider taking up walking or exercise videos to get started. You can work out at any time throughout the day. However, it is advisable to avoid high-intensity workouts within an hour before bed because they may keep you from falling asleep.
Insomnia Treatment
Sleep issues can impact your physical and mental well-being, ultimately impacting your overall quality of life. If you struggle to get adequate sleep, consider contacting a sleep professional. Insomnia treatment can dramatically improve your sleep and life. Contact the team at Sleep MD NYC today to schedule an appointment and improve your rest.
