How Do I Manage My Insomnia?

We know that insomnia affects too many of us, what we don’t realize is that if left untreated it can wreak havoc on our mental and physical health. It can potentially trigger weight gain, blood pressure, memory loss, chronic physical pain, and much more. So lets try to manage it, by incorporating some great pre-bedtime rituals into our day.

Keep a consistent bed time schedule

Going to bed and getting up at the the same time every day will train your body to sleep better, because it will learn to follow a routine.

Create a restful sleep environment

Make your bedroom comfortable and peaceful.Use soft colors and cotton or silk sheets. Invest in a good mattress and pillows. Wear comfortable pajamas (or nothing at all.) Use light-blocking curtains to keep out unwanted light. Keep temperature comfortable and control noise. Incorporate things that bring you peace and joy, like photos, candles and aromatherapy. If you have pets sleeping in your room, consider moving them to different room so they don’t disturb you during the night.

Check your medications.

Talk to your doctor as some medications can contribute to insomnia. If you are not sleeping well, talk to your doctor about adjusting doses or changing the time of day you take your medications.

Add exercise to your daily routine.

Exercise helps reduce anxiety and depression and improves sleep quality. Make sure you exercise early in the day or, at the latest, three to four hours before bedtime. The exceptions are yoga or tai chi, which can often help sleep if done before bed.

Reduce caffeine

Cut down on caffeine in tea, coffee, energy drinks or sodas. Caffeine is a stimulant; it energizes us and prevents us from getting quality sleep. If you must have it, do it before 2:00pm, as it can stay in your system for 5-10 hours. Most people are aware of this but think it won’t affect them.

Do not over-indulge

Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep fast but you won’t stay asleep. It also prevents you from reaching deep sleep, which is why we usually feel groggy and hung over the next day. Try to have your last meal 3 hours before bedtime, to prevent acid reflux, heartburn and indigestion from occurring.

Breathe Deeply

If your mind tends to race when you lie in bed, take a few minutes to breathe deeply. Inhale for five seconds, hold for three seconds and then exhale for five seconds, repeating 10 to 15 times. Pay attention to your breathing. This should help you relax and clear your mind.