Insomnia and Tips to Get a Good Sleep Schedule

Some days it's hard to get a good night sleep.  I have dealt with my fair share of insomnia, and I'm certain you have too, especially when studies show that 50% of adults suffer from periodic insomnia, and 10% have chronic insomnia.  So what could be causing these sleepless nights? Well that varies from person to person, but here are some tips that you can use to try and beat it!

Consistent Routine

This one can be tricky as it is difficult to form a new routine.  If you have your wake up and bed times the same time every day of the week, your body will adjust to your new sleep schedule and make sure you are out exercising or socializing during the day to tire out your body.  And lastly, make sure you go to bed 30 minutes prior to when you want to fall asleep, as the body takes about a half hour to fully fall into REM (rapid eye movement) sleep.

Exercise

Moving frequently will burn off your excess energy, not only will this help keep you awake during the day, but it will also help you sleep at night.  You don't need to vigorously exercise, but some activity through out the day will definitely work!

Cool Room

Keeping your bedroom colder will aid in sleep as your body relaxes in cooler environments.  This is because in nature, temperatures get cooler as the night comes.  Our bodies instinctually react to cooler temperatures because of this.

Get Evaluated

If your lack of sleep is getting out of hand, and is negatively impacting your life, you should go see a sleep specialist and have them examine your problems.  You could be suffering from sleep apnea, thyroid problems, restless leg syndrome, etc.  When in doubt always see your doctor!

Avoid Sleep Disruptors

Avoid taking long naps through the day, and coffee as you will have excess energy that'll make normal sleep more difficult.  Also avoid using your smartphone, computer, or TV 30-45 minutes before bed.  These devices emit a blue light, and blue lights are interpreted as the morning light to your brain, signaling a wake up.  Should you need some form of entertainment right up until bed time, read a book under a warm colored lamp.

Sleep Aids

Now this should always be a last resort. There are many prescription sleep aids, and regardless if you use Prescription or Over the Counter medications, you should always speak with your doctor first.  Not only will they help you get the most effective sleep aid for you, they'll also make sure you don't take any with adverse side effects.