If you suffer – or have ever suffered – from insomnia, you’ll know how a lack of sleep can affect your every waking moment.
Not getting enough rest at night can adversely affect not only your mental health, but your physical health as well.
For many insomnia sufferers, getting to sleep can seem like a giant hurdle. Yet by implementing a few new elements into your routine, you could go some way towards alleviating the condition. Here are a few of the things you can do to tackle insomnia.
Have a strict bedtime
Pick a bedtime – and stick to it. Conditioning your body to expect rest at a certain time means sleep may comes easier to you. This can be difficult to do if you work shifts, but if you have a regular 9-5 job, having a regular bedtime is the first step towards combatting insomnia.
Examine your bed and mattress
Perhaps the reason you’re finding it hard to sleep is because of what you’re sleeping on. Remove your mattress and take a look at your bed frame. If it’s got a broken or rickety base, think about replacing it. Similarly, if your mattress is too soft or old, upgrade it for a firmer model. This might be enough to get you on the road to sleep again.
If you live with a spouse or partner, this may be a sensitive subject. But sleeping alone means that you won’t be disturbed by the movements of someone else in your bed. Consider sleeping by yourself until your sleep rhythms have gone back to normal, and banish any pets or small children from your bed too.
Change your diet
Keep a food and sleep diary for a week; at the end of the week, take a look over your recordings. You might find that there’s a correlation between the days your diet is poor and the nights you sleep the least. Caffeine and alcohol can be overstimulating, so try cutting these out of your diet and see how it affects your sleep. If you can’t do without your morning cup of tea or coffee, make sure you stick to just one and never drink a caffeinated beverage after 6pm.
Smoking had been shown to adversely affect sleep. So if you quit, you may see a significant upturn in the quality of the rest you get at night.
Deal with anxieties before going to bed
Anxiety and general worrying is one of the main contributors to a poor night’s sleep. So if you’ve got something on your mind, try and deal with it before you go to bed. Simply writing down your worries could help, even if you don’t find a solution.
If you find that you can’t control your anxiety, make an appointment with a cognitive behavioural therapist. Cognitive behavioural therapy (CBT) has helped many people overcome insomnia by teaching them how to break cycles of negative thought and, in doing so, ease anxiety. So if this is the biggest cause of your sleepless nights, CBT may be the way to go.
Have you ever struggled with insomnia?
All content on Silversurfers.com is provided for general information only, and should not be treated at all as a substitute for the medical advice of your own doctor or any other health care professional. Silversurfers will not be responsible or liable for any diagnosis made by a user based on the content on www.silversurfers.com and we are also not liable for the content of any external websites or links from or to Silversurfers to any other websites. Please always consult your own doctor if you’re in any way concerned about any aspect of your health.
Have you got a health question?
Silversurfers Health partner is AXA PPP healthcare. The AXA PPP healthcare's online service, "Ask the Expert", allows you to ask their team of friendly and experienced nurses, midwives, counselors and pharmacists about any health topic.
Don't feel alone. You can ask anything about your health, any time for 24 hours a day; everyday. Please get in touch with us now.
ASK THE EXPERT
Rachel - Silversurfers Assistant Editor
Latest posts by Rachel - Silversurfers Assistant Editor (see all)
- Take the Silversurfers grammar quiz – round 2! - February 17, 2019
- The best of Elvis Costello & The Attractions playlist - February 15, 2019
- Raspberry and apple turnovers - February 14, 2019
- Epic Love Songs Playlist - February 14, 2019
- 5 romantic films to revisit this Valentine’s Day - February 13, 2019
Leave a Comment!
Community Terms & Conditions
These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.
You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.
be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.
Contributions must not:
contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.
Nurturing a safe environment
Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.
We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!