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Establish a Fixed Night-time Routine:
- Go to bed and wake up around the same time every day, even on weekends.
- This could help your body regulate its natural bedtime and wake time.
Create a Tranquil Bedtime Routine:
- About an hour or two before bed, try relaxing activities, such as reading, a warm bath, and listening to soothing music.
- Avoid computer and other screen time before bed. The blue light from electronics may disturb your sleep.
Create a Conducive Sleep Environment:
- Make sure your bedroom is dark, quiet, and a bit cooler.
- Use blackout curtains and earplugs or a white noise machine.
- The best temperature for sleep is around 65 degrees Fahrenheit (18 degrees Celsius).
Exercise Regularly:
- Moderate exercise during the day is excellent for sleep but stop before going to bed.
- Aim for 30 minutes of moderate aerobic exercise each day for most days of the week.
Stay Away from Caffeine or Alcohol Before Bed:
- Caffeine can keep you awake at night.
- Avoid caffeine or alcohol for the hours prior to bedtime.
Maintain a Sleep Schedule:
- Don’t nap during the day, especially long naps.
- If you absolutely have to take a nap, make it short (less than 30 minutes) and early in the afternoon.
Rule Out Other Medical Issues:
- If there’s no change in your sleep patterns, consult a physician.
- There are several underlying medical conditions-such as sleep apnea or restless legs syndrome-that could disturb sleep.
Cognitive Behavioural Therapy for Insomnia (CBT-I):
- This is a type of therapy helping people identify and change any negative thoughts and actions triggering insomnia.
Medications:
- In some cases, the doctor may prescribe sleep medications.
- Medications should be reserved for last-resort, short-term relief.
Other Tips:
- Get yourself some sun during the day to help regulate your circadian rhythm.
- Don’t eat large meals or sugary snacks before bed.
- Think about using a sleep tracker for keeping tabs on your sleep patterns and identifying areas for improvement.
