Good sleeping habits are a key part of treatment. If needed, some medicines may help you sleep better at first. Making healthy lifestyle changes and learning to relax can improve your sleep. Treating insomnia takes commitment. But trust that your efforts will pay off. Be sure to talk with your healthcare provider before taking any medicine.
Your lifestyle affects your health and your sleep. Here are some healthy habits:
Keep a regular sleep schedule. Go to bed and get up at the same time each day.
Exercise regularly. It may help you reduce stress. Avoid strenuous exercise for 2 to 4 hours before bedtime.
Avoid or limit naps, especially in the late afternoon.
Use your bed only for sleep and sex.
Don’t spend too much time in bed trying to fall asleep. If you can’t fall asleep, get up and do something (no electronics) until you become tired and drowsy.
Avoid or limit caffeine and nicotine for up to 6 hours before bedtime. They can keep you awake at night.
Also avoid alcohol for at least 4 to 6 hours before bedtime. It may help you fall asleep at first. But you will have more awakenings during the night. And your sleep will not be restful.
To sleep better every night, try these tips:
Have a bedtime routine to let your body and mind know when it’s time to sleep.
Think of going to bed as relaxing and enjoyable. Sleep will come sooner.
If your worries don’t let you sleep, write them down in a diary. Then close it, and go to bed.
Make sure the room is not too hot or too cold. If it’s not dark enough, an eye mask can help. If it’s noisy, try using earplugs.
Don't eat a large meal just before bedtime.
Remove noises, bright lights, TVs, cell phones, and computers from your sleeping environment.
Use a comfortable mattress and pillow.
Learn to relax
Stress, anxiety, and body tension may keep you awake at night. To unwind before bedtime, try a warm bath, meditation, or yoga. Also try the following:
Deep breathing. Sit or lie back in a chair. Take a slow, deep breath. Hold it for 5 counts. Then breathe out slowly through your mouth. Keep doing this until you feel relaxed.
Progressive muscle relaxation. Tense and then relax the muscles in your body as you breathe deeply. Start with your feet and work up your body to your neck and face.
October 06, 2017
Treatment of Insomnia in Adults. UpToDate., Your Guide to Healthy Sleep. National Heart, Lung, and Blood Institute.
Blaivas, Allen J., DO,Fraser, Marianne, MSN, RN