For those who aren’t suffering from insomnia on a nightly basis, the concept of not being able to eventually fall asleep after lying down for the night might seem foreign. After all, how hard could it be to just sleep? For many people, this is a real problem, however. If insomnia is ruling your life and depriving you of your sanity, it’s time to take action. These are 4 tips for overcoming your insomnia and getting a better night’s sleep.
1. Get Rid of the Distractions
If you find that after you lay down, you immediately turn your attention to your cell phone, tablet, or even a good book, it might be time to learn to go without these items. Simply checking Facebook or reading your email in bed can be enough to keep your brain in an alert state and unable to reach a sleep state.
2. Opt for Cognitive Therapy
People who suffer from insomnia often use cognitive therapy to relearn how to fall asleep and rest without interruptions throughout the night. As a person goes through this type of therapy, they learn to handle thoughts and feelings that might be exacerbating the problem, as well as exercise tactics to promote healthy sleep. If the problem is severe, you might want to look into services that offer this type of therapy.
3. Practice Reconditioning in Your Own Time
Reconditioning in terms of insomnia involves helping your brain reassociate your bed with sleep (rather than restlessness and frustration). Reconditioning involves primarily only getting into bed when sleepiness is felt. In the event that you’re lying in bed and can’t sleep at this point, you should get up and find a relaxing activity to do. Return to the bed once sleepiness returns. As you implement this tactic into your life, you should aim to get up at a single, consistent time every day. Naps are also not an option during this process.
4. Avoid Alcohol, Caffeine, and Nicotine
The effects from stimulants and alcohol can last for a long period of time, and these types of substances might be the primary cause of your restlessness. Alcohol, specifically, might help you get to sleep for a few hours, but as time wears on, its long term effects will wind up keeping you restless and unable to get to sleep. If you take stimulant medications, consider talking with your doctor about switching to an alternative that will help you get a better night’s rest.