Here are 6 ways to help you fall asleep with insomnia!
Perhaps you frequently stay out late because you are enjoying your time at a party, and now you are tired. Or you are at the office until the late hours in order to stay ahead at work.
Those are not instances of insomnia. Insomnia is when you cannot fall asleep, even if you wish to, or you cannot stay asleep for a long time.
What Is Insomnia?
Insomnia is a common sleep disorder in which you experience difficulties falling or staying asleep. This condition could be short-term (acute) or long-term (chronic). It might also come and go.
Acute or short-term lasts from one night to a few weeks. Chronic or long-term insomnia occurs when sleep disorders happen at least four nights a week for two months or more.
What Causes Insomnia?
Insomnia can be a result of medical and psychiatric conditions, specific substances, unhealthy sleep habits, and/or specific biological factors.
Examples of conditions that can lead to insomnia include the following:
- Nasal/sinus allergies
- Getting caught up in thought about future events
- A general feeling of overstimulation.
You can learn more about the causes of insomnia in this article.
How to Fall Asleep with Insomnia
In case you are suffering from insomnia, there are several steps you can take for changing lifestyles and behaviours to assist you to fall asleep for a long time. Below are some vital tips for falling asleep with insomnia:
1. Use a weighted blanket
Not everyone knows that those special blankets exist. However, the effectiveness of weighted blankets to help to fall asleep with insomnia is very well documented. For example, this study conducted in 2015 demonstrates that weighted blankets can be used as a non-pharmacological way to help people suffering from insomnia.
If you are curious to know how weighted blankets work and all of their benefits, here’s an interesting article for you.
2. Set up a regular wake up time.
It is tempting to go to bed late on weekends, specifically if you have had inadequate sleep during the week. But, in case you suffer from insomnia, it is best you get up the same time each day in order to build and train your entire body to wake up at a regular time.
3. Try to eliminate stimulants and alcohol like caffeine and nicotine.
The effects of caffeine could last for many hours, probably up to 24 hours; hence, the chances of it affecting sleep are important.
Caffeine might not only make sleeping difficult, but it can also cause regular awakenings. Alcohol might have a calming effect for the few first minutes or hours after consumption; however, it can then lead to regular arousals as well as a disturbing night’s sleep.
Eliminating or reducing your intake of caffeine or alcohol will go a long way in helping you stay asleep with insomnia.
4. Limit naps.
While taking naps may seem like a perfect way to complement missed sleep, it is not always so. It’s vital to develop and sustain a typical sleep pattern and also train yourself to relate sleep with signs like consistent sleep time and darkness. Napping can affect your nighttime sleep.
5. Exercise regularly can help to fall asleep with insomnia.
Exercising regularly can enhance sleep duration and quality. But, exercising immediately before going to bed can have severe stimulant effects on the body and should always be avoided. Try exercising at least four hours before retiring for the night.
6. Reduce bed activities can help to fall asleep when you have insomnia.
The bed is for sleeping, and that’s it. If you suffer from insomnia, don’t balance the chequebook, make phone calls, or study. While in your bed or in your bedroom, avoid listening to the radio or watching television. All these bed activities can make it hard to fall asleep.