Your mind won’t shut down, you’re tossing and turning on bed and staring wide-eyed at the clock, wanting to fall asleep. Nearly all of us have had or will have a sleepless night or two, usually around a stressful life event. Most of the time, it’s a brief problem and resolves itself.
Insomnia
Use these eight tips to beat insomnia-
1. Nap If You Are Sleep-Deprived
Naps are a good way to get some extra rest if you are tired, but too long of a nap will make sleeping at night harder. The best naps are under 20 minutes. Any longer than that may interfere with nighttime rest. Short naps are proven to boost alertness, mood, and performance. Take a nap in a cool, dark room for maximum benefits. Avoid napping too late in the day as this can also negatively affect nighttime rest. Naps longer than 10 to 20 minutes are associated with sleep inertia which is grogginess and disorientation that occurs for a few minutes up to 30 minutes after waking up from deep rest.
2. Clock-Watching Increases Anxiety
One of the worst things you can do if you’re having trouble falling or staying asleep is to watch the clock. Watching the seconds, minutes, or hours tick by when your wide awake may produce a lot of anxiety which will not help you sleep better. Avoid the temptation to watch the clock. Turn the clock around so you can’t see the display. Instead, do something productive to pass the time and make you sleepy. Read a book, get up and do some light chores around the house, or have a cup of tea (decaf) or warm milk to help you fall asleep. Anything you can do to distract yourself and pass the time when you can’t fall asleep is helpful.
3. Use Pillows to Ease Low Back Pain
People who suffer from low back pain often have trouble sleeping. In one study, people who had acute or chronic low back pain reported equal problems with sleep quality. The level of pain was not associated with rest disturbance. If you’re plagued with back pain, try sleeping on your side to reduce pressure on your lower back. Place a pillow between your knees to make sure your hips are in alignment to further reduce low back strain. Make sure your mattress is supportive enough and that it doesn’t aggravate your back pain. When getting into and out of bed, swing both legs together and avoid bending at the waist to protect your back
4. Keep Your Neck in a Neutral Position
Neck pain is a common reason many people have trouble falling asleep. Maintaining proper posture can reduce the probability of neck pain and help you get better sleep. Make sure your neck is in a “neutral” position. That means your nose should line up with the center of your body. Get a pillow that is the right height to keep your neck in a neutral position. Too high and your neck will be bent too far forward. Too low and your neck will be bent too far backward. A feather or memory foam pillow that molds to the shape of your head and neck are good options. Try to avoid sleeping on your stomach. Your head is turned to the side in this position and twists your neck which may cause pain and put pressure on nerves.
5. Mind Your Circadian Rhythm
Going to bed and waking up the same time every day, even on the weekends, can help you get good sleep. Maintaining a sleep schedule helps your body have a consistent sleep-wake cycle. Over time, this will help you get to sleep quickly and get deep sleep throughout the night. Another way to optimize your sleep patterns is to get adequate sunlight as soon as you get out of bed in the morning. Go outside without sun glasses and get 5 to 30 minutes of sun exposure to tell your brain to wake up. Early morning sun exposure also increases the production melatonin.
6. Watch Out for Hidden Caffeine
Many people rely on morning coffee to stay awake, but caffeine consumption after noon may contribute to sleep problems. To maintain good sleep habits, avoid caffeine in the afternoon and evening. Caffeine is found in many foods, beverages, and even certain medications. Some hidden sources of caffeine include chocolate, tea, some pain relievers, weight loss pills, soda, and energy drinks. You may need to experiment a bit. People have different abilities to metabolize caffeine. If you are very sensitive, you may even have to avoid decaf coffee which contains a small amount of the stimulant.
7. Exercise Improves Sleep Quality
Regular physical activity reduces the risk of insomnia and helps you get a restful night’s sleep. Studies have shown that getting as little as 10 minutes of aerobic activity per day is enough to significantly improve sleep quality. Cycling, running, and swimming are good options. To make exercise as conducive to sleep as possible, avoid working out within 3 to 4 hours of your bedtime. Mind-body exercises like yoga and tai chi are relaxing to do in the afternoon or evening. They are great for relieving stress and set the stage for you to get good deep sleep.
8. Prevent Nighttime Bathroom Interruptions
It is not good to be dehydrated but drinking too many fluids may lead to frequent nighttime urination which may interfere with your ability to get enough sleep. If you find yourself getting up to urinate frequently throughout the night, it may be a sign of a medical problem. See your doctor for an evaluation. Limiting fluid intake for at least a couple of hours before bedtime may help reduce or eliminated nighttime trips to the bathroom. Keep a nightlight in the hallway and bathroom so you can find your way easily without tripping and turning on the lights which may throw off your sleep schedule.
If you try these steps and you’re still not sleeping well, it’s time to talk to your doctor. Comment down below if these steps work for you.