Sleep Tips for Overcoming Insomnia

Insomnia affects up to 20% of adults worldwide according to The Encyclopedia of Mental Disorders, with both long-term and short-term sleep problems being included in that statistic. Insomnia occurs when people can't fall asleep or have difficulty staying asleep and the disorder can be attributed to many different causes. A lack of quality restorative sleep can cause a host of problems, including fatigue, problems with memory and concentration, and irritability. If you're experiencing sleep problems or think you may have a sleep disorder, the best thing to do is talk to your doctor about your symptoms so that a proper diagnosis and treatment plan can be determined.

In the meantime, here are some tips that many people have found to be helpful when fighting insomnia.

Establish a sleep routine and stick to it. Going to bed and waking up at the same time daily will create a sleep pattern that your body will become accustomed to, making it easier for the brain to know when to signal you to wake up and fall asleep.

Give your body a time to transition in order to be ready for sleep. It's a little unrealistic to expect that you will be able to fall asleep immediately after going full-speed all day (or evening). An hour or so before you go to bed, avoid activities that may overstimulate your mind and body, such as television, staring at the computer, or rigorous physical activity. Use this time engaging in relaxing activities, such as meditation, yoga, taking a bath, or reading.

Limit your caffeine and alcohol consumption late in the day. If you feel that you must have a light snack later in the evening, stick to high-protein foods.

Make sure you're getting enough daily exercise. WebMd suggests that people refrain from exercise in the three hours prior to bedtime in order to give your body a "winding down" period.

Refrain from using over-the-counter sleeping pills. While they may work in the short-term, the use of sleeping pills can lead to addiction and actually make insomnia worse.

Make sure your bedroom is "sleep-friendly." You have a higher chance of falling asleep when your bedroom is a comfortable place, free of excessive noise and lights. Many people recommend not having a television set in the bedroom, as it often causes overstimulation of the brain, impacting sleep. Having a dark bedroom will help signal the body to release an important sleep hormone, melatonin.

Sources:
Insomnia, The Encyclopedia of Mental Disorders
What Is Insomnia?, WedMd