How to Treat Insomnia
Submitted by New Jersey Snoring Solutions on Mon 02/27/2017 - 09:00
It is estimated that approximately 60 percent of American adults experience insomnia at least once a week. The common sleep disorder is characterized by difficulty falling sleep or staying asleep throughout the night. If you experience insomnia, the following methods can help you get a better night’s rest.
Eat a Light Dinner
Heavy meals (i.e., high in fat and protein) take longer for your body to digest and break down. What’s more, spicy and acidic foods can disrupt sleep and cause heartburn and acid reflux. Try to avoid eating these foods and heavy meals at least two to three hours before going to bed.
If stress is the cause of your insomnia, meditating or practicing a relaxation activity before bed can help calm and ease your mind. Deep and mindful breathing help control your breathing, heart rate, tension and mood, while a warm bath at night, a massage and light stretching can help your body relax. Even listening to soothing music or reading a book 30 minutes prior to sleeping can help you unwind and sleep better.
It makes sense that napping during the day can inhibit your ability to sleep at night. However, there may be times that a nap is necessary to refresh the mind and re-energize your body throughout the day. If this is the case, try to limit naps to no more than 20 minutes at a time and before 3 p.m.
Stick to a Regular Sleep Schedule
Maintaining a consistent bedtime schedule and regulating your internal clock are both good ways to improve quality of sleep. Try to wake up and go to bed at the same times every day, including on the weekends.
Set the Right Mood
A good night’s rest requires a peaceful and soothing environment. Put away or turn off all electronics (this includes your smartphone!) at least 30 minutes before going to bed. Invest in some blackout curtains and keep your room at a cool temperature. Use earplugs to drown out any distracting noises or play some calming music.
If you have tried these methods and still lose out on a good night’s rest, you may be suffering from an underlying sleep disorder like sleep apnea. To learn more about sleep apnea and other sleep disorders, please schedule a one-on-one consultation with Dr. Ivan Stein. Call New Jersey Sleep Apnea Solutions at (855) WHY-SNORE or (855) 949-7667 today.