Improve sleep hygiene by controlling light and sound in the bedroom, designating it for sleep only, and sticking to a sleep schedule. Relax before bed and seek counseling or medication if necessary.
There are a number of things you can do if you are having trouble sleeping. Getting a good night’s sleep can break the pattern of insomnia, making it easier for you to get back into the rhythm of getting good sleep on a regular basis. It might encourage you to know that many people struggle with insomnia, and managing insomnia doesn’t have to be difficult.
One of the best ways to improve sleep is to improve sleep hygiene, the set of habits surrounding sleep and bedtime at home. In the bedroom, use blinds or heavy curtains to control the light and make sure you are isolated from sources of sound that may disturb sleep. Designate the bedroom specifically as a place to relax and sleep and avoid bringing work into the bedroom. Hide your clock so you don’t stare at it if you suffer from insomnia and keep your bedroom cool.
You may also want to change your bedtime habits. Try to stick to a specific schedule: get up at the same time every day and go to bed at the same time every night, even on your days off. Make it a habit to exercise in the afternoon or evening, and consider taking a bath or shower right before bed to relax your muscles and restore a serene state of mind. Don’t eat for at least two hours before bed, and consider having the largest meal of the day at lunch and eating light at dinner.
When you go to bed to go to sleep, take a few deep breaths and try to relax your body. Don’t try to force yourself to sleep, but focus on your breath and clear your mind. If you haven’t slept after 15-20 minutes, get up and do something else around the house, like reading in the living room for half an hour. This helps break the pattern of staying awake in bed by letting your brain know you’ll do another activity if you can’t sleep.
Sometimes, sleep disturbances are related to emotional problems. If you are under a lot of stress or have experienced trauma, you may want to consider making an appointment with a counselor to talk about it. He or she can help you work through your issues and suggest some relaxation exercises that can promote sleep. Psychiatrists may also prescribe medications that can be used as sleep aids, although these should ideally be used as a last resort, because while sleeping pills relieve insomnia, they fail to address the underlying issue that is causing it.
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