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.