Insomnia, especially chronic insomnia, is a medical condition defined as difficulty initiating or maintaining sleep. It is characterized by difficulty falling asleep, staying asleep and feeling refreshed upon waking up. Although many people experience insomnia from time to time, long-term sufferers often feel like they have tried everything without success.
If you’re one of those people who has found themselves in the vice grip of chronic insomnia, you’ll want to take some steps toward remedying the situation.
It’s time to take control of your insomnia and get the restful sleep you deserve. Here are 12 tips to combat and cure chronic insomnia:
1. Establish a Consistent Sleep Schedule
Your body works best when it has a consistent schedule, so make sure that you go to bed at the same time and wake up at the same time every day, even on weekends. This helps your body establish a routine and makes it easier to fall asleep.
2. Exercise Regularly
Regular physical activity boosts your energy and improves your mood, making it easier for you to drift off into dreamland at night. A good way to ensure you don’t exercise too late is by developing an early morning workout habit – getting out of bed even 30 minutes earlier can make all the difference in regulating your sleeping pattern.
3. Make Sure You Have Time For Relaxation Before Bed
We must give ourselves enough time before going to bed for relaxation activities like reading, listening to music or performing yoga postures or stretches – these help us transition from our daily activities into sleep mode by reducing stress levels, calming our mind and providing us with physical stillness.
4. Avoid Stimulants Before Bedtime
Caffeine should be avoided if possible, as it stimulates our nervous system, impacting our ability to fall asleep quickly. Alcohol should also be avoided as alcohol may initially relax people. Eventually, it can interfere significantly with one’s sleep quality – particularly if consumed in large quantities over long periods.
5. Get Plenty of Natural Light During the Day
Exposing yourself to natural light during the day helps your body adjust its internal clock and regulate your sleep-wake cycle. Try to get outside for at least 30 minutes a day, or open up the curtains in your home to let in as much natural light as possible.
6. Avoid Napping During the Day
Napping during the day can interfere with your ability to fall asleep at night, so try to avoid it. If you need a nap, make sure that it’s no longer than 30 minutes and that it takes at least 6 hours before your bedtime.
7. Create An Ideal Bedtime Environment
A comfortable room temperature is extremely important when trying to get quality sleep since this will allow us to regulate internal body heat equilibrium well when lying down under bedding covers!
Other aspects, such as minimalizing stimulation noise level settings, etcetera, will also play a big part in successfully curbing chronic insomnia if kept under control regularly, setting prior sleeping properly.
8. Avoid Large Meals Before Bed
Eating a large meal before bed can cause indigestion and make it harder for you to fall asleep. Try to have your last meal of the day at least 2-3 hours before bedtime.
9. Limit Your Screen Time At Night
The blue light emitted from our electronic devices can disrupt our sleep cycle, so limiting the amount of time spent on them before bed is important. Avoid using your phone or laptop for at least an hour before going to sleep – this will help your body wind down and prepare for rest.
10. Avoid Caffeine Late in the day
Caffeine is a stimulant that can interfere with sleep, so try to avoid it late in the day. Opt for a cup of herbal tea instead if you need a pick-me-up.
11. Invest In Sleep Aids That Work For You
There are many different types of products available that claim to aid in better sleep – but only certain ones will work for you & be effective in improving habits over time via continued usage appropriate cases!
From ear plugs, white noise machines, even mattresses, pillows, sheets, etcetera – pick the item (or items) most comfortable for yourself while also offering preferred results (or use simultaneously).
12. Talk to Your Doctor
If you’ve tried all the above tips and still can’t get a good night’s sleep, it may be time to talk to your doctor about other options, such as medication or therapy.
Chronic insomnia affects more than eight million people in the U.S. It is not just a short-term problem but can negatively affect your quality of life for months and years if left untreated.
Combat and Cure Chronic Insomnia is a program that uses cognitive-behavioural therapy to help people with chronic insomnia manage their sleep problems and improve their quality of life. The program involves education about sleep, behavior modification, relaxation techniques, and lifestyle changes. Following these 12 tips can help you get the restful sleep you need and deserve.