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How can one cope with chronic insomnia?

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Post time 2022-1-13 04:31:58 | Show all posts |Read mode
Whatever the cause of your sleep problems, improving your sleep hygiene, revising your daytime habits, and learning to relax will help cure most cases of insomnia without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills.

Here are some Tips to Help You Fall Asleep – And Stay Asleep:

Establish a quiet, relaxing bedtime routine. For example, drink a cup of caffeine-free tea, take a warm shower or listen to soft music. Avoid prolonged use of electronic devices with a screen, such as laptops, smartphones and e-books before bed.
Relax your body. Gentle yoga or progressive muscle relaxation can ease tension and help tight muscles to relax. (See here: Quick Progressive Muscle Relaxation script)
Make your bedroom conducive to sleep. Keep light, noise and the temperature at levels that are comfortable and won't disturb your rest. Don't engage in activities other than sleeping or sex in your bedroom. This will help your body know this room is for sleeping.
Stop using electronic devices, like your cellphone, at least 30 minutes before bedtime.
Put clocks in your bedroom out of sight. Clock-watching causes stress and makes it harder to go back to sleep if you wake up during the night.
Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime. Both caffeine and alcohol can interfere with sleep.
Avoid smoking. In addition to smoking being a major health risk, nicotine use can interfere with sleep.
Get regular exercise. But keep in mind, exercising too close to bedtime may interfere with sleep.
Go to bed only when you're sleepy. If you aren't sleepy at bedtime, do something relaxing that will help you wind down.
Wake up at the same time every day. If you experience increased awake time during the night, resist the urge to sleep in.
Avoid daytime napping. Napping can throw off your sleep cycle.
If you wake up and can't fall back to sleep within 20 minutes or so, get out of bed. Go to another room and read or do other quiet activities until you feel sleepy.

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