Turn Off the TV
People who have trouble with insomnia often find themselves watching TV late at night. They can’t fall asleep, and they’re bored, so a little mindless television seems like the perfect activity. Wrong. The television is stimulating to your brain, and it can be keeping you awake, even if you don’t realize it.
The same goes for the computer screen. At least one hour before bedtime, stop watching TV or using the computer to give your brain a chance to wind down for sleep.
Use Your Bed Only for Sleeping
In order to fall asleep at night, it’s very important to signal to your body that it’s time to go to bed. Your bed is where you sleep at night, and doing other things in it will only make it more difficult to go to sleep, because your body will associate your bed with more than sleeping. There is one exception of course – sex. Stick to just sleeping and sex, and your bed will be a restful haven.
Get Into a Routine
Do you have a bedtime routine that you follow every night? If not, you should start following the same routine every single night. As mentioned above, you need to signal to your body that it’s time to go to bed, and following a routine is the most effective way to do just that.
Stick to to a Schedule
Perhaps the most important aspect of your bedtime routine is the timing. You should begin your routine and get into bed at the same times every night. You should also wake up in the morning at the same time every day. Our bodies adapt very well to routine, and not so well to schedule changes.
If you frequently go to sleep and wake up at different times, you aren’t conditioning your body to know exactly when it’s bedtime and wake up time, so stick to a strict schedule.
If your bed isn’t comfortable, you are going to have a more difficult time falling asleep. Sometimes minor things about our beds bother us, but we don’t bother to do anything about it because it’s not too irritating. In order to fight your insomnia, make sure you’re perfectly comfortable. Buy new sheets or a new pillow if needed, or a new pair of pajamas.
Try Sleep Aids
Sometimes a sleep aid is what will do the trick. While you should try everything else before taking medication, sometimes you do need more than just a few tricks. Ask your doctor about a sleep aid for your insomnia, or try over-the-counter products on your own, because they’re less likely to be addictive.
Melatonin is a natural sleep aid that’s an excellent choice. Other sleep aids, like nighttime or chamomile tea, can work surprisingly well, so wind down with a cup at night.
Susan Wright DMV is a vet, a dog expert and freelance writer that suffers from insomnia and likes to write when she can’t sleep.
Image courtesy of Castillo Dominici / FreeDigitalPhotos.net