Insomnia is a big problem for many people. It can make you feel tired and unhappy1. But, there are ways to get your sleep back on track. We’ll show you 10 easy steps to help you sleep better.
Key Takeaways
- Establish a consistent sleep schedule to regulate your body’s internal clock.
- Create a comfortable, distraction-free sleep environment to promote relaxation.
- Practice relaxation techniques, such as deep breathing and progressive muscle relaxation, to calm the mind and body.
- Exercise regularly, but avoid intense workouts close to bedtime.
- Limit caffeine, alcohol, and nicotine, which can disrupt sleep quality.
Understanding Insomnia
Insomnia is a common sleep problem. It makes it hard to fall asleep, stay asleep, or wake up too early. This leads to feeling tired during the day and not doing well in daily tasks2.
About half of people sometimes have trouble sleeping. Around 10% to 15% have it all the time2.
What is Insomnia?
Insomnia can be short-term or long-term. Short-term insomnia lasts for days or weeks. It often happens because of stress or big life changes3.
Long-term insomnia lasts over a month. It can be caused by many things3.
Causes of Insomnia
Many things can cause insomnia. Stress and anxiety are common causes. So are medical conditions, some medicines, and mental health issues2.
Poor sleep habits and lifestyle choices like caffeine and nicotine also play a part2. Being female, older, or having certain health problems can make insomnia more likely2.
Knowing what causes insomnia is key to fixing it2. Long-term insomnia can make life worse and increase the risk of other health problems2.
There are many ways to treat insomnia. Changing your lifestyle, taking medicine, and seeing a mental health professional can help4. Some medicines calm the nervous system or make you feel sleepy4.
Doctors might prescribe drugs like temazepam or zolpidem for sleep4. Other drugs, like suvorexant, work differently to help you sleep4.
Over-the-counter drugs like diphenhydramine can also help you sleep4. Seeing a mental health expert is important for dealing with insomnia because it affects your mind and sleep4.
Always talk to a doctor before trying herbs or supplements for sleep. This helps avoid bad side effects or interactions4. Understanding how your mental health affects your sleep can help you manage insomnia better4.
Establish a Consistent Sleep Schedule
Keeping a regular sleep schedule, even on weekends, is key to curing insomnia and getting healthy sleep5. Waking up at the same time every day helps your body get used to a regular sleep cycle5. Doing relaxing things before bed, like taking a warm bath or reading, can help you sleep better5.
Adults need at least seven hours of sleep6. Most people don’t need more than eight hours to feel rested6. It’s important to go to bed and wake up at the same time every day for good sleep5. Changing your sleep schedule by 15 to 30 minutes can help you adjust5.
Having a regular sleep schedule means sleeping for seven hours each night and keeping it close to day and night as possible5. Other things that help with sleep include managing light, cutting down on screen time, staying active, having a bedtime routine, being careful with naps, and not drinking too much alcohol or caffeine5.
By sticking to a regular sleep schedule, you can cure insomnia and sleep better6. This can make you feel better mentally and physically5.
| Tip | Percentage of Individuals Reporting Improvement |
|---|---|
| Maintaining a consistent sleep schedule, including weekends | 74%7 |
| Setting up a healthy sleep environment | 60%7 |
| Avoiding blue light exposure from screens before bed | 82%7 |
| Avoiding caffeine within two hours of bedtime | 68%7 |
| Engaging in calming activities before bed | 46%7 |
“Consistency is key when it comes to establishing a healthy sleep routine. By creating a predictable sleep-wake cycle, you can train your body to fall asleep and wake up more easily, ultimately curing insomnia and improving your overall sleep quality.”
Optimize Your Sleep Environment
Making your sleep area calm is key to beating insomnia8. Bad sleep can hurt your thinking, mood, heart, and immune system. It might even lead to obesity and diabetes8. To sleep better, focus on making your room relaxing and free from distractions.
Create a Relaxing Atmosphere
Keep your bedroom cool, quiet, and dark for better sleep8. Morning sunlight helps sleep quality and length, especially for office workers8. But, blue light at night lowers melatonin, making it hard to relax and sleep deeply8. A good mattress and pillows also help you sleep better8.
Limit Distractions in the Bedroom
Hide clocks and phones to stop worrying about time and focus on sleeping9. Turn off electronics and skip tasks like checking emails to sleep better9. Make your bedroom a peaceful place for sleep and love, away from work.
By making your sleep area calm and free from distractions, you set up the perfect night for rest. This is key for treating insomnia and staying well.
Practice Relaxation Techniques
If you’re having trouble sleeping, trying relaxation techniques can really help10. About a third of adults have trouble sleeping often10. Stress and worry make it hard to sleep by making your body tense10.
Deep Breathing Exercises
Deep breathing is a good way to relax10. It makes your breathing better and helps you relax by making your diaphragm stronger10. These slow breaths calm your mind and body, making it easier to sleep. Adding deep breathing to your bedtime routine can help with stress and anxiety.
Progressive Muscle Relaxation
10 This method involves tensing and relaxing muscles one by one10. It helps you relax both mentally and physically10. It’s great for those who can’t sleep well11. Doing yoga, tai chi, or meditation can also help by lowering stress hormones and slowing down your heart and breathing11. These activities can make you feel ready for sleep.
11 Doing these exercises often can make you relax faster and deeper, so you sleep better11. Gentle breathing and muscle relaxation lower stress and help you relax11. “Your Health” is a newsletter from Johns Hopkins that gives you health tips.
10 Techniques like deep breathing and muscle relaxation can make your body relax naturally and improve sleep10. Everyone is different, so find what works for you10. Making your sleep area comfy and sticking to a sleep schedule helps you sleep better10.
Insomnia
Insomnia makes it hard to sleep, stay asleep, or wake up on time. It’s a tough and hard experience12. Most adults need 7 to 9 hours of sleep each night12. But, many people have short-term insomnia from stress or other issues12.
For some, insomnia lasts for months12. It can come from stress, big life events, or bad sleep habits12. Finding out why you have insomnia is key to fixing it.
Many things can cause insomnia, like anxiety and depression13. Ongoing pain, chronic illnesses, and sleep disorders can too12. Some medicines12 and bad sleep habits12 can also cause it. Plus, it’s more common with age due to changes in sleep and health12.
Insomnia can lead to problems like poor work or school performance12. It can also increase the risk of accidents12. It can make mental health issues worse12. And, it can make long-term diseases like high blood pressure or heart disease worse12.
But, there are ways to beat insomnia. Keeping a regular sleep schedule13 and staying active13 helps. Also, cut down on caffeine, alcohol, and nicotine13. And, make a calming bedtime routine12.
Understanding insomnia and using proven methods can help you sleep well. This can make you healthier and happier.
Exercise Regularly, but Not Too Close to Bedtime
Regular exercise is a great way to help with how can i treat insomnia. It can make sleep better and last longer. But, don’t work out too close to bedtime. It can make you feel more awake.
Studies say exercising 90 minutes before bed doesn’t hurt sleep quality14. Working out in the evening, even 4 or 2 hours before bed, usually doesn’t mess with sleep14. A study of 23 studies found evening workouts can make sleep better if done right before bed14.
To get the best sleep from exercise, try 30 minutes of moderate activity during the day or evening14. Aim for 150 minutes of moderate exercise each week, spread over five 30-minute sessions14. Or, 75 minutes of hard exercise a week is good, but not right before bed14.
Exercise helps increase slow wave sleep, which is the best kind of sleep15. Work out 1 to 2 hours before bed to let your body calm down15. Doing 30 minutes of moderate exercise can make sleep better that night15.
It’s also key to have a regular sleep schedule, turn off screens 30 minutes before bed, and have a calm bedtime routine14. Don’t eat big meals, use nicotine, alcohol, or caffeine before bed to sleep better14.
Everyone is different, so find what exercise works best for you. The main thing is to make sure your body is ready for sleep.
Limit Caffeine, Alcohol, and Nicotine
Want to treat insomnia? Cutting down on certain drinks can help a lot. Caffeine, alcohol, and nicotine mess with your sleep.
Caffeine keeps you awake for up to 24 hours after you drink it16. Even if coffee before bed doesn’t keep you awake, it’s best to skip it before sleep.
Alcohol might make you sleepy at first, but it can wake you up a lot during the night1617. Drinking a lot can even hurt your sleep genes for good16.
Nicotine also messes with your sleep16. It can make breathing problems during sleep worse and cause sleep issues16.
Experts say to drink only one or two glasses of wine or beer with dinner, three to four hours before bed16. Cutting down on these drinks before bed helps you sleep better.
| Substance | Impact on Sleep |
|---|---|
| Caffeine | Can affect sleep quality for up to 24 hours after consumption |
| Alcohol | May initially have a sedative effect, but can lead to frequent awakenings and non-restorative sleep |
| Nicotine | Can increase breathing disorders that impact sleep, such as asthma and sleep apnea, and may lead to withdrawal symptoms affecting sleep |
“To minimize sleep disruption, experts recommend limiting alcohol consumption to one or two glasses of wine or beer with dinner, three to four hours before bedtime.”
Manage Stress and Anxiety
Stress and anxiety often cause trouble with sleep. They make it hard to sleep and can lead to insomnia18. Long-term stress can cause ongoing sleep problems18. Stress can make you feel tired, sleepy, irritable, and anxious during the day18. It can also make you depressed and cause accidents from being too sleepy18.
Long-term stress can lead to health issues like autoimmune diseases, weak immune system, high blood pressure, heart disease, and obesity18.
Journaling
Journaling is a good way to handle stress and anxiety18. It helps clear your mind and manage stress18. Writing down stressful thoughts and plans for tomorrow can help you sleep better.
Mindfulness Meditation
Mindfulness meditation is another way to deal with stress and anxiety18. It means focusing on now and being aware of your thoughts and feelings. Doing this before bed can make you more relaxed and help you sleep better.
Cognitive restructuring can change how you see stressful situations18. Treatments like cognitive behavioral therapy and medicine can also help with insomnia18.
But stress and anxiety aren’t the only things that can cause insomnia19. Many adults have trouble sleeping sometimes, and some feel really bad during the day because of it19. Chronic stress can mess with deep sleep and REM sleep19. It can also lead to sleep apnea, which disrupts sleep and makes you feel bad during the day19.
Using journaling and mindfulness meditation can help with insomnia20. Cognitive behavioral therapy is also effective, even for those with insomnia20.
“Stress can affect the respiratory system by causing shortness of breath, triggering asthma attacks, and potentially leading to chronic conditions like chronic obstructive pulmonary disease.”19
| Anxiety Disorder | Percentage of U.S. Adult Population | Number of Individuals |
|---|---|---|
| Generalized Anxiety Disorder (GAD) | 3.1% | 6.8 million |
| Panic Disorder | 2.7% | 6 million |
| Social Anxiety Disorder | 7.1% | 15 million |
| Specific Phobias | 9.1% | 19.3 million |
| Obsessive-Compulsive Disorder (OCD) | 1.2% | 2.5 million |
| Post-traumatic Stress Disorder (PTSD) | 3.6% | 7.7 million |
Using journaling, mindfulness meditation, and cognitive behavioral therapy can help with insomnia20.
Avoid Large Meals and Fluids Before Bed
When you’re trying to cure insomnia, think about what you eat and drink before bed. Eating big meals or drinking too much too close to sleep can mess up your sleep21. Studies say eating late at night means you eat more calories and feel hungrier later21. Eating too much before bed can also lead to health problems like heart disease and diabetes21.
Nutrition experts suggest waiting three hours after eating to sleep21. Eating close to bedtime can make you wake up a lot during the night21. But, going to bed hungry isn’t good either. It might make you wake up looking for food22.
Drinking fluids too close to bedtime can also wake you up to go to the bathroom21. It’s better to drink water and eat your meals early in the evening23. A small snack with protein, like eggs, can help keep your blood sugar stable and make you feel calm2122.
Watching what you eat and drink before bed is key to treating insomnia and getting better sleep212322.
| Food/Drink | Effect on Sleep |
|---|---|
| Large, heavy meals | Can disrupt digestion and sleep quality, leading to poor sleep and increased risk of conditions like obesity and metabolic syndrome2123. |
| Excess fluids | Can cause frequent nighttime urination, interrupting sleep21. |
| Light, nutrient-dense snack | May help stabilize blood sugar, promote relaxation, and prevent nighttime hunger, improving sleep quality2122. |
Cognitive Behavioral Therapy (CBT)
If you’re having trouble sleeping, cognitive behavioral therapy (CBT) is often the first thing doctors suggest24. CBT helps you change bad thoughts and actions that keep you awake25. It’s a proven way to help you sleep better without the risks of sleeping pills.
Stimulus control therapy is a big part of CBT for insomnia. It makes your bed a place for sleep, not staying awake24. Techniques like deep breathing, muscle relaxation, and mindfulness meditation also help calm your mind and body for sleep24.
Sleep restriction therapy is another key part of CBT-I. It limits how long you’re in bed to just how long you sleep25. This helps make your sleep better and fix your sleep cycle25.
CBT-I usually takes 6-8 sessions, but it can vary24. But, there aren’t many experts in sleep medicine in the U.S., which can make it hard to get this help24.
If you want to try CBT for your sleep issues, talk to a health expert who knows about it. With the right help and effort, CBT can end your sleep problems and give you better sleep252426.
| Metric | Improvement with CBT-I |
|---|---|
| Sleep Latency | Reduced by 19 minutes on average26 |
| Time Awake After Sleep Onset | Reduced by 26 minutes on average26 |
| Total Sleep Time | Improved by 8 minutes on average26 |
| Sleep Efficiency | Improved by 10%26 |
“Cognitive-Behavioral Therapy for Insomnia (CBT-i) is considered the most effective nonpharmacological treatment for chronic insomnia.”26
Sleep Aids and Medications
Over-the-counter sleep aids and prescription medications can help with insomnia27. They often have antihistamines like diphenhydramine (Benadryl) or doxylamine (Unisom) that make you sleepy27. But, they might make you feel groggy during the day, dry your mouth, and have other side effects, especially for older people27. Always talk to a doctor before taking these aids because they’re not safe for long use or in some health conditions.
Prescription sleep medicines can work better to help you sleep28. They include drugs like eszopiclone (Lunesta), ramelteon (Rozerem), and zolpidem tartrate (Ambien)28. Some antidepressants also help you sleep, like mirtazapine (Remeron) and trazodone28. But, use these medicines carefully and with a doctor’s advice because they can have side effects and be addictive.
Over-the-Counter Sleep Aids
27 Melatonin supplements can help with jet lag or getting to sleep faster with few side effects27. Valerian, a plant-based supplement, has mixed results, causing headaches and weakness in some people27. You can also find cheaper versions of sleep aids that work the same as the brand names but cost less.
Prescription Sleep Medications
28 Prescription sleep pills like daridorexant, lemborexant, and suvorexant (Belsomra) change the brain’s orexin function to help sleep cycles28. They make falling asleep and staying asleep easier28. But, they can also cause dizziness, headaches, and feeling very sleepy28. Some antidepressants help with insomnia if it’s linked to depression or anxiety.
28 Always follow your doctor’s advice when taking prescription sleep medicines, as they can interact with other drugs and are not safe for everyone, like pregnant or breastfeeding women, or older adults28. Don’t drink alcohol with these pills because it makes them stronger and affects how awake you feel28. If you want to stop taking these pills, slowly stop them under a doctor’s guidance to be safe.
Conclusion
Overcoming insomnia needs a mix of steps that fix the main causes and use good self-care29. Start by setting a regular sleep schedule and making your bedroom sleep-friendly. Use relaxation methods, handle stress and worry, and get help if you need it30. This way, you can take back control of your sleep and feel better overall30.
Studies show that many people struggle with insomnia and it’s a big issue in doctor’s offices30. It might take some time and effort, but you can get better sleep with the right steps.
Insomnia and depression often go together and can make life hard29. Also, not sleeping well can make you more likely to feel depressed29. Doctors should check for and help with both depression and insomnia for full care29. Research shows how important it is to catch and treat sleep problems early30.
By finding and fixing the main reasons for insomnia, you can improve your sleep and feel better overall30. Remember, getting better sleep takes time and effort, but you can do it. With the right steps, you can beat insomnia and get your rest back.
FAQ
What is insomnia?
Insomnia means having trouble sleeping. It can be short-term or last a long time. It makes you tired during the day and affects how well you function.
What are the common causes of insomnia?
Many things can cause insomnia. Stress and anxiety are common causes. So are medical conditions, some medicines, and mental health issues.
Poor sleep habits and lifestyle choices like caffeine and nicotine also play a part.
How can I establish a consistent sleep schedule to overcome insomnia?
Wake up at the same time every day, even on weekends. This helps your body get into a regular sleep pattern.
Doing something relaxing before bed, like taking a warm bath or reading, can also help you sleep better.
What steps can I take to optimize my sleep environment?
Make your bedroom sleep-friendly. Keep it cool, quiet, and dark. Use a good mattress and pillows for comfort.
Avoid using electronic devices in bed and don’t do work or watch TV there.
How can relaxation techniques help with insomnia?
Relaxation techniques can help you sleep better. Try deep breathing and muscle relaxation to calm your mind and body.
Doing these regularly can help manage stress and anxiety, which can cause insomnia.
How can exercise impact my sleep?
Exercise can make your sleep better. But don’t work out right before bed. It can make you too awake.
Finish exercising three hours before bed to let your body relax and get ready for sleep.
What substances should I limit to improve my sleep?
Avoid caffeine, alcohol, and nicotine. Caffeine can keep you awake for hours. Alcohol might make you sleepy at first but can wake you up later.
Nicotine is a stimulant that can also disrupt your sleep. Cutting down on these substances before bed can help you sleep better.
How can I manage stress and anxiety to improve my sleep?
Stress and anxiety can make insomnia worse. Try journaling to get your thoughts out before bed. Mindfulness meditation can also help calm you down.
What should I avoid before bedtime to improve my sleep?
Don’t eat big meals or heavy snacks before bed. It can make you feel awake. Also, don’t drink too much water to avoid getting up to use the bathroom.
Eating a light snack and drinking water earlier can help you sleep better.
What is the role of cognitive behavioral therapy (CBT) in treating insomnia?
CBT is often the first choice for treating insomnia. It helps you change negative thoughts and behaviors that affect your sleep.
Techniques like stimulus control and relaxation can help you sleep better and break the cycle of insomnia.
What are the different types of sleep aids and medications for insomnia?
Over-the-counter sleep aids can make you sleepy but may make you feel groggy the next day. Prescription sleep medicines can help you sleep or stay asleep.
But they should be used carefully and with a doctor’s advice. They can have side effects and may be addictive.
Source Links
- Sleep Disorders: 10 Tips to Get You Sleeping Again
- Insomnia: Symptoms, Causes, and Treatments
- Understanding Insomnia
- Insomnia: What It Is, Causes, Symptoms & Treatment
- How to Fix Your Sleep Schedule
- 6 steps to better sleep
- Creating a Sleep Routine – 6 Steps to Better Sleep
- 15 Proven Tips to Sleep Better at Night
- Mastering Sleep Hygiene: Your Path to Quality Sleep
- Relaxation Exercises To Help Fall Asleep
- Sleepless Nights? Try Stress Relief Techniques
- Insomnia – Symptoms and causes
- Insomnia
- Working Out Before Bed: Is It Good or Bad for Sleep?
- Exercising for Better Sleep
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- Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study
- 5 Ways to Keep Stress From Sabotaging Your Sleep
- Stress and Insomnia
- Anxiety and Sleep
- Timing of Last Meal May Contribute to Nighttime Heartburn or Insomnia
- Does eating before bed affect your sleep (and when to stop)? — Calm Blog
- Is It Bad To Eat Before Bed? | Sleep Foundation
- Cognitive Behavioral Therapy for Insomnia (CBT-I): An Overview
- Cognitive Behavioral Therapy for Insomnia (CBT-I): A Primer
- Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized Treatment for Insomnia
- Your guide to nonprescription sleep aids
- Prescription sleeping pills: What’s right for you?
- Insomnia and Depression
- Insomnia: Definition, Prevalence, Etiology, and Consequences
