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Dec 11, - Even if you're spending eight hours a night in bed, if you feel drowsy and fatigued during the day, you may be experiencing insomnia. Although insomnia is the most common sleep complaint, it is not a single sleep disorder.
Table of contents
- Can’t sleep? Understand the causes of insomnia and how you can finally get a good night’s sleep.
- 7 answers for what to do when you can’t sleep, according to a sleep specialist
- Alaska Sleep Education Center
- Can’t sleep? Do this, not that!
Cover them up with the sound of a bedside fan, a white noise machine, or other sounds that help with sleep. A dark, cool bedroom environment helps to promote restful sleep. Experiment to find out what temperature works best for you. Use heavy curtains, blackout shades, or an eye mask to block lights. Charge your phone and laptop outside the bedroom — even the tiny bit of light from a charging device can disrupt sleep.
Beds should be used only for sleep and sex — nothing else. Bringing work into the bedroom is a surefire way to discourage quality sleep.
Prime your body with the same sleep-promoting activities each day. Try to stay on the same sleep-wake schedule, even on weekends. If your alarm goes off at 6 a. Monday through Friday, set it for the same time on Saturday and Sunday. Schedule tasks and resolutions in your calendar.
- Junior Miss?
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If a particular stressor is keeping you up at night but has a clear end date, this can help get it off your nighttime mind. Record how much and when you sleep, your fatigue levels throughout the day, and any other symptoms you have. Sleep-tracking apps like SleepScore and Sleep Cycle can help with your recording efforts. Sleep tracking serves two purposes. A healthy body equates to healthier sleep.
Can’t sleep? Understand the causes of insomnia and how you can finally get a good night’s sleep.
Need another reason to quit? Smokers commonly exhibit symptoms of insomnia — possibly because their bodies go into nicotine withdrawal during the night. Jaehne A, et al. How smoking affects sleep: A polysomnographical analysis.
DOI: Moderate aerobic activity can improve both sleep quality and quantity. For best results, exercise at least three hours before bed so your body has enough time to wind down before you hit the sack. Caffeine consumption and sleep quality in Australian adults. Just 10 to 20 minutes of napping during the day can help you feel more rested. A good power nap can improve your creativity and memory, too! But avoid snoozing any longer than 20 minutes, which could steal time from your nighttime slumber cycles.
7 answers for what to do when you can’t sleep, according to a sleep specialist
Increasing your exposure to natural light during the day promotes a healthy balance of that sleep hormone, melatonin. Magnesium and B vitamins are two nutrients that may help enhance your sleep. Foods high in magnesium include:. Valerian, tryptophan, and melatonin are three supplements used to promote sleep, but their effectiveness varies. Research shows that melatonin can help you fall asleep a bit faster and keep you slumbering longer, but results can vary a lot based on which product you buy. Abad VC, et al. Insomnia in elderly patients: Recommendations for pharmacological management. Loose-leaf paper works, but if you scrawl your sorrows in a journal or notebook, you can literally close the book on your worries at least until morning.
Give your mind and body a chance to prep for sleep. One meta-analysis found that people who practiced meditation saw improvements in total sleep time and sleep quality. Other relaxation strategies — like yoga, deep breathing, and progressive relaxation — are also effective tools for promoting good sleep. A big meal before bedtime could leave you too stuffed to sleep.
Alaska Sleep Education Center
Just getting horizontal can create that burny feeling in your throat. Booze might seem like an obvious choice for calming down pre-bedtime, but it can actually disrupt sleep cycles later in the night. See above about getting away from your screens. Working out your brain keeps your body awake.
Why not? Instead, engage in relaxing activities like gentle yoga and meditation or listening to soothing music until you get the strong urge to snooze. This soothing tea has a calming effect on your brain. If you can only hit up SLT at 8 p. This one is for all you chronic appsturbators out there. There you have it, person-reading-this-on-their-phone-in-bed-ata. And if all else fails, maybe spooning with a sleep robot will help you rest better.
OMG, I forgot to pack a bra to change into after my sweaty workout—what do I do?
Can’t sleep? Do this, not that!
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