Chronic insomnia is not uncommon, affecting about 50 percent of Americans. The condition can significantly affect the quality of your life as it makes it difficult to fall or stay asleep. It is natural to occasionally experience these symptoms, especially when encountering a stressful event, but it is essential to seek medical help when it becomes a regular occurence. The insomnia specialists at Sonoran Sleep Center offer effective interventions and treatment to manage the condition before it can cause other health complications. Curing the condition requires a multifactorial approach which includes adjusting your lifestyle, diet, and sleeping habits. Your doctor may advise the following to help manage insomnia.
Make Your Bedroom Calm and Inviting
It is essential to eliminate some factors that seem minor but could be contributing to insomnia. Ensure you make your room as comfortable and sleep-friendly as possible to motivate you to fall asleep. Medical experts agree that falling asleep in an untidy environment is challenging. Although some people get accustomed to some environments, the bedroom should be as calming and inviting as possible. Generally, leave your bed for only sleeping, light reading, and sex. Don’t eat, study, text, pay bills, or watch TV on your bed. Also, make your beds with clean and neat sheets and consider wearing earplugs if you live in a noisy neighborhood.
Turn the Lights Off
You need to alert your body that it is time to sleep. Therefore, ensure that you make your room dark or dimmed depending on the amount of light you are accustomed to. Darkness will help your body release some sleep hormones like melatonin, initiating sleep and promoting deep sleeping. Ensure you don’t browse the internet after switching the light off, relax on your bed and wear a sleep mask over your eyes. If you are accustomed to soothing music, you can use that to fall asleep.
Adapt Bedtime Relaxing Rituals
After a busy and stressful day, it is essential to develop some relaxing habits to help you unwind before bedtime to increase the chances of better sleep. This can combat an existing insomnia problem or prevent it from developing. A warm bath before sleeping can be helpful. You can also adapt to deep breathing and progressive muscle relaxation techniques to calm your brain and body.
Don’t Sleep Hungry
Sleeping with an empty stomach can keep you up. The hunger pain and the grumbling stomach can contribute to insomnia, especially if you are not used to going hungry. However, you should also not eat right before you sleep as it can cause a burst of energy and increases the likelihood of complications like painful heartburn. Therefore, eat about three hours before bed and avoid midnight snacks. Also, stick to healthy and light foods for dinner.
Manage Your Stress Levels
Stress can promote insomnia, and you should talk to your doctor when you feel you cannot control your concerns with work, relationships, finances, school, and general social life. Your doctor can help you cope with stressful events and minimize your stress levels to curb insomnia. Feel free to make some changes in your life to free yourself from daily stress triggers.
If you have trouble falling or remaining asleep, you could be enduring insomnia. Reach out to the insomnia specialists in Glendale, AZ, to understand why and learn how to overcome your situation. You can make a call or book your consultation appointment online.