Tips for Coping with Insomnia
Try to stick to a sleep time routine. Even adults need some form of sleep routine, and fluctuating sleep patterns can be detrimental to an insomnia sufferer. Try to get to bed at the same time each night and wake up at the same time each morning.
Reduce sleeping hours. Too much sleep can also cause insomnia. Attempt cutting your time in bed by 1 hour for two weeks and see if this helps.
Get rid of the bedroom clock. Set an alarm so you don’t oversleep, but then hide it so that you are not constantly conscious of how much sleep you are missing. Ticking clocks are especially offensive to the insomniac!
Keep active during the day. Get regular exercise (at least 30 minutes daily), but avoid exercise close to bedtime.
Wind down each day and learn to relax. Find ways to reduce your stress and set aside time each night to unwind and relax from the business of the day. Take a hot bath; drink some herbal tea; do a calming activity that you enjoy such as writing, reading, or working on a puzzle.
Stop trying so hard. The worst possible thing to do when you cannot sleep is to try and force yourself to sleep. Rather, watch a TV program or read until you feel drowsy and then try again.
Stay clear of caffeine and other stimulants. Stop drinking tea and coffee at least 6 hours before you go to sleep. Nicotine, chocolate, and sugar also act as stimulants and should be avoided. Alcohol, even though it does make you feel drowsy initially, prevents proper deep sleep and often results in frequent waking and restless sleep.
Good sleepy time snacks include a glass of warm milk, banana, or a turkey sandwich - all contain L-tryptophan and can help to make you drowsy.
Curb the nap habit. Try to avoid naps during the day. If you must nap, make it a power nap of no more than 20 minutes, and never nap after 3 PM.
Improve your sleeping environment. Make your bedroom conducive to a good night’s rest by investing in dark curtains to block out all light, earplugs if night noises disturb you, a comfortable mattress. Also ensure that you are neither too hot nor cold at night.
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