If you’re like many people, you probably have trouble sleeping at night. Maybe it’s because of a stressful job, or maybe it’s because you’re constantly checking your phone first thing in the morning and later at night before bed. Whatever the cause of your sleeplessness may be, here’s how to deal with insomnia.
Limit Caffeine And Alcohol Before Bedtime
Caffeine is a stimulant, Dr Michael Vivian so it causes your body to produce more adrenaline than usual. This can make it difficult for you to fall asleep and stay asleep if you have too much caffeine late in the day (or even earlier).
Alcohol also has a similar effect on your body: It’s a depressant, which means that it slows down functioning and makes you sleepy when consumed in moderate amounts–but alcohol disrupts sleep cycles by causing sudden awakenings during the night.
Avoid Naps During The Day
Naps are not a good option for dealing with insomnia, says Dr Michael Vivian. It’s best to avoid naps during the day, as they can disrupt your sleep cycle and make it more difficult to fall asleep at night. If you do nap during the day, it should be no longer than 30 minutes in length.
Reduce Light Exposure At Night
Reduce light exposure at night. Light can be a major contributor to insomnia and other sleep disorders. Avoid using electronics in the hour before bed, and make sure that you turn off all lights in the room where you sleep. If possible, use blackout curtains or shades on windows and use an eye mask if necessary.
If none of these methods work for you, talk to your doctor about whether medication is right for you!
Exercise Regularly, But Not Right Before Bedtime
Exercising during the day is a great way to burn off energy and reduce stress. But if you’re exercising right before bedtime, it can have the opposite effect. Exercising too close to bedtime can cause your heart rate to increase, which may keep you awake or make it harder for you to fall asleep once in bed.
If possible, try doing some light stretching or yoga before going to sleep–this will help relax your body and mind so that both are ready for sleep when it comes time for bedtime.