1. Keep a regular sleep schedule
One of the best things you can do for your insomnia is to keep a regular sleep schedule. Going to bed and waking up at the same time each day will help to regulate your body’s natural sleep rhythm. Try to avoid napping during the day, as this can make it harder to fall asleep at night.
2. Establish a bedtime routine
Having a set bedtime routine can help to signal to your body that it’s time to wind down for the night. A few minutes of relaxation techniques such as reading or taking a bath can help you to feel sleepy when it’s time to turn in for the night.
3. Create a sleep-friendly environment
Making sure that your bedroom is dark, quiet, and cool can also help you to fall asleep more easily. Getting rid of any distractions such as TVs or computers can also create a more peaceful atmosphere that’s conducive to sleep.
4. Limit caffeine and alcohol
Consuming caffeine or alcohol before bedtime can make it harder to fall asleep and stay asleep. If you do drink caffeine, try to do so earlier in the day so that it’s out of your system by bedtime. Alcohol can make you feel drowsy at first, but it can actually disrupt your sleep later in the night.
CBD oil and CBD gummies, on the other hand, have been shown to help improve sleep quality without any of the negative side effects associated with caffeine or alcohol. Several studies have shown that CBD oil can help to reduce anxiety and ease pain, both of which can contribute to insomnia.
5. Get regular exercise
Exercise can help to improve your sleep quality by making you tired at night and reducing stress levels. However, avoid working out right before bed, as this can give you too much energy to fall asleep.
6. See a doctor if your insomnia persists
If you’ve tried all of these tips and you’re still struggling with insomnia, it’s important to see a doctor. Insomnia can be caused by underlying health conditions such as anxiety or depression, so getting professional help can ensure that you get the treatment you need.
Checklist for Fighting Insomnia: How to Make It Easier to Fall Asleep
Keep a regular sleep schedule by going to bed and waking up at the same time each day.
Establish a bedtime routine including relaxation techniques such as reading or taking a bath.
Create a sleep-friendly environment in your bedroom that is dark, quiet, and cool without any distractions like TVs or computers.
Limit caffeine and alcohol consumption earlier in the day and avoid drinking alcohol before bedtime.
Get regular exercise but avoid working out right before bed.
See a doctor if your insomnia persists for help with underlying conditions that may be causing your sleeplessness.
Studies have shown that sleep disorder, insomnia specifically, causes fatigue, irritability, and even depression. Insomnia can be improved with the help of a regular sleep schedule, bedtime routine, a sleep-friendly environment, limited caffeine and alcohol consumption, regular exercise, and if necessary seeing a doctor. If you live in Alaska, call the sleep specialists at Alaska Sleep Clinic @ 907-357-6700.
With these tips, you can start to get the restful sleep you need and deserve!
