How To Treat Insomnia In 4 Steps

Insomnia is a difficult condition to have because of the challenges when experiencing daytime sleepiness and other side effects. Chronic insomnia can have a real impact on your life, from damage to relationships, difficulties with work or school, and overall clumsiness. Discovering how to treat insomnia quickly and effectively is crucial to getting better sleep and seeing improvement in your day to day life.

  1. Change Your Habits

You may be surprised to find that people with chronic insomnia can benefit from just a few lifestyle changes. There are a number of habits that individuals seem to pick up often that can have a negative impact on the quality of sleep that they receive. To get a good night’s rest, trying to make a few changes is a great start.

Use Your Bed For Sleep

Many people with insomnia use their beds for a number of activities. From watching television to working, browsing social media to tossing and turning, beds are used as a multi-tasking location. However, using your bed in this manner can tell your mind that it is a place of action, not resting. By keeping your bed as a place of sleep, you will likely find that falling asleep at night comes far easier.

Be Conscientious Of Lighting

Evening lighting can be detrimental to your quality of sleep. In fact, common treatments for insomnia involve lighting. Lighting that can hurt sleep includes bright lights from both your home and your devices. By making a point to dim any and all lighting at least an hour before attempting sleep, you may experience better sleep at night. Avoid using devices or bright e-readers before bed as well. Putting a dim nightlight in your bathroom may help you to get through your nighttime routine and can help you to fall back asleep faster if you wake in the night with the urge to go to the restroom.

Discontinue Daytime Naps

Although enjoyable at the time, daytime naps can make sleeping well at night difficult. Even when you find daytime sleepiness taking hold, it’s important to avoid naps at all costs so that sleep at night is more possible. Insomnia treatment often includes challenging patients to avoid sleeping outside certain hours. Skip the nap and get your full 8 hours at night to help rid yourself of insomnia and improve daily life.

Decrease Caffeine Intake 

Although caffeine intake seems like an obvious hurdle to getting the sleep you need, there is caffeine in more items than you might think. Calculate the caffeine that you take in throughout the day and think about cutting it down. If you need a hot beverage in the evening, try chamomile tea instead. However, try to drink your tea well before your regular bedtime so that you aren’t awakened in the night with a full bladder.

  1. Pick Up New Habits

Changing old habits is crucial, but adding new habits can make a huge impact on your sleep as well. It can be difficult to add so many new components to your life at once, so it may be better for you to add each new habit gradually. You may discover the addition of the following habits can help you to fall asleep faster, sleep better, and wake up later.

Add A Morning Workout To Your Routine

Exercise is not only good for your physical and mental health, but it can make falling asleep easier. However, the timing of your workout is crucial. An evening workout that is a couple of hours within your regular bedtime can keep you up later than necessary. A workout that is done in the morning or early afternoon gives your mind and body the time to settle down before sleeping.


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