MPH Blog

Tips for Preventing Insomnia

We all know how it feels to wake up on the wrong side of the bed—but what about when you don’t even get a chance to “wake up” due to insomnia? If you can’t remember the last night you had restful sleep, it’s time to take action to prevent insomnia from ruining your health and your mental fortitude.

Here are a few tips to help prevent insomnia and restore restful sleep to your nights.

1. Stick to a Schedule

Waking up at the same time every morning is an excellent way to train your body—even on the weekends. Though it can be very tempting to sleep in on the weekends or days off, make sure you give your body consistency so that you begin to fall into sleeping patterns rather than restlessness. Developing daytime habits seven days a week can help improve nightly sleep.

2. Engage in Regular Exercise

Making sure to carve out time for exercise or activity throughout your day can help improve your sleep quality. Your body will welcome rest and won’t feel as restless during the night. However, don’t let exercise have the opposite effect by becoming a stimulant. Always try to workout at least three hours prior to heading to bed.

3. Cut Out the Late Night Coffee / Tea

While it can be relaxing to have a warm cup of coffee or tea after dinner, it can disrupt your sleep and prevent you from getting adequate rest when caffeinated. Cut out any coffee, tea, or even snacks before bedtime to help your body relax and embrace sleep.

4. Limit Phones or Other Backlit Devices

Watching television, browsing the internet on your tablet, answering emails on your computer, or checking out your social media profiles on your smartphone may appear to be a relaxing way for you to unwind before bed, but they can actually hinder your rest and hurt the quality of sleep you get. As stimulates, these activities can end up disturbing your night of rest when you lay your head down.

5. Keep the Bedroom Comfortable

Avoid doing work or eating in bed. Make your sleep environment comfortable! Keep it dark, quiet, and a soothing temperature. You should also have a good quality mattress and pillow and appropriate bedding for the current time of year. If you have issues with light or noise, wear earplugs and / or an eye mask to improve your sleep.

If you are having difficulty falling asleep or staying asleep, you may have insomnia. It is important to talk with your doctor about potential solutions to ensure your health doesn’t suffer!

This article contains general information about medical conditions and treatments. The information is not advice and should not be treated as such. The information is not intended to replace the advice or diagnosis of a physician. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.