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 |