Suffering from Insomnia? Try These Tips
Insomnia has a habit of taking over your life, whether you’ve only been suffering from it for a short period or it’s plagued you for all of your adult life. Trying to get to sleep each night is a constant challenge, and one you very rarely look forward to as you know the kind of night you’ll most likely be about to experience.
If you’ve been suffering from insomnia for some time you may wish to consider some of the below tips to help you on your way to your first good night’s sleep in as long as you can remember. The problem with insomnia is it doesn’t just affect our nights, it affects how productive we can be during the mornings as well, as the less sleep we achieve each night the less productive we’re going to be during the day ahead.
Exercise in the Afternoon
People who exercise on a regular basis will, most likely, have a particular time of day that they prefer to exercise in. That’s all well and good, and we’re not here to say there’s a right way or a wrong way to exercise (the fact that you’re exercising at all is good enough); but from the point of view of dealing with insomnia, you’re best off exercising in the afternoon.
When you exercise in the afternoon, as opposed to the evening, you give yourself just enough time to be tired come bed time. The added benefit here is that exercise can be used alongside a professional depression treatment in west London to help reduce stress bought about as part of your insomnia. In this manner, you’re attacking your insomnia from two different angles.
Avoid Caffeine and Alcohol Four Hours Before Sleeping
Though, you could argue, that after a heavy evening of drinking you often sleep through the night, not waking until the morning, this is never a high quality night of sleep.
In reality, caffeine and alcohol that you drink of an evening remains in your system for hours afterwards, with many experts suggesting you don’t drink either caffeine or alcohol from up to four, to even six hours before you’re planning to go to sleep.
Develop a Sleep Schedule
Nothing helps you stay in check with your sleep better than developing a sleep schedule.
When you create a sleep schedule, you effectively commit yourself to going to sleep at a certain time each night, and getting up at a certain time each morning, regardless of the day of the week, or whether it’s a week day or weekend. Though it’ll take a few weeks, eventually your body will recognise your sleep schedule and work with you on developing it to the point where your body will be able to wake you up at your wake up time, without the need for an alarm.
The act of starting over isn’t something we hear so often in life, as we’re normally told that we should never give up on anything regardless. Well, if you’re suffering from insomnia it’s in your best interest to start a night over if you can’t get to sleep after about half an hour.
In this situation, the longer you stay in bed trying to get to sleep the more frustrated you’re going to become. It’s much more efficient to get out of bed, move to your lounge, and start doing some non-stimulating tasks, such as putting the dishes away or reading a few pages of a book. Once you’ve finished, head back to bed and start over your night.
Don’t Sleep for More Than Eight Hours per Night
Experts (and non-experts, alike) have been arguing about how much sleep human beings need for decades. This isn’t the issue at stake here – rather we’re suggesting you don’t sleep more than eight hours per night even if your body allows you to.
Not getting enough sleep can be dangerous to our bodies, as you well know. But getting too much sleep can also be dangerous, as it suggests there may be some other underlying condition we’re not currently aware of. If you’re lucky enough to sleep for eight hours one night, don’t drag it out longer.
In conclusion, insomnia has a habit of taking over your life, whether you’ve only been suffering from it for a short period or it’s plagued you for all of your adult life; making trying to get to sleep each night into a constant challenge.
About the Author:
An organisation that sets standards for therapeutic practice, The British Association for Counselling and Psychotherapy has a network of therapists who offer depression treatment in West London according to BACP standards.