Lifestyle Modifications
If you suffer from insomnia, then you need to avoid substances that worsen it. These may include:
- Alcohol – A drink of alcohol may make it easier for some to fall asleep. However, alcohol often causes shallow sleep rather than a real adequate refreshing sleep. This can likely cause you to wake up during the night.
- Some prescription and OTC drugs that can interrupt your disrupt sleep. These can include allergy or cold medications. Consult with your doctor about using medications that will not cause sleep disruption.
- Tobacco, caffeine, tobacco, and other pick-me-uppers availed taken too close to bedtime – The effect of these stimulants can last up to 8 hours.
Create positive bedtime habits that causes you too fall asleep easier and help you get uninterrupted sleep. Apply and stick to a routine that enables you wind down and relax before bed. This can be taking a hot bath, listening to relaxing music or reading a book.
Time your regular exercise for at least 5 to 6 hours prior to bedtime. Avoid drinking a lot or eating heavy meals before sleeping time.
Make your sleeping room as conducive to sleep as possible. Keep your lights low or dim or even off when you wind down. Keep yourself from distractions like a pet, computer or TV. Keep your room temperature comfortable and refreshingly cool. Keep your room quiet and insulated from outside noise.
Try to normalize your sleeping habits. This may mean going to sleep around the same time each night and waking up around the same time each morning, seven days a week. Try to stay away from alternating schedules or night shifts and other things that disturbs your sleeping schedule.
Emily Farish is a licensed acupuncturist in Spokane, WA and the founder of Emily Farish Acupuncture.