Insomnia Got You Down?

It’s estimated that nearly 75 million Americans suffer from some form of sleep disorder or another, and too much time in bed tossing and turning or staring at the ceiling could be to blame. At times like these, it’s important to remind yourself that you aren’t alone and that there are plenty of things you can do to help yourself get better sleep, even if your insomnia has been going on for months or years! Consider trying one (or all) of the following 10 tips to get rid of insomnia tonight!

1) Follow a routine before bed

Have you ever heard of the 4-7-8 technique for sleep? It's a technique that was developed by Dr. Andrew Weil and is used by many people as an aid for relaxation, anxiety, and insomnia. To do the technique, follow these steps

1) Breathe in through your nose for 4 seconds

2) Hold your breath for 7 seconds

3) Exhale through your mouth for 8 seconds

4) Repeat as needed

2) Keep a cool, comfortable environment in your bedroom

Keep the temperature in your bedroom comfortable with a cool or warm air conditioner, fan, or heater. Your body will be able to regulate its own temperature better when you're sleeping. If it's too hot, turn on the AC and open up windows in the house for fresh air. If it's too cold, turn off any heaters and pull up a comfy blanket. Remove any bright lights from your bedroom, like alarm clocks and nightlights. This will make you feel more relaxed while you sleep so that your body can produce melatonin at a natural pace. Close curtains or blinds if there is light coming in from outside.

Keep your room dark during the night by turning off bright lights and closing curtains or blinds.

3) Reserve your bed for sleep and sex

If you want to fall asleep, it's important that your bed is reserved for sleep and sex. In other words, don't do things like eat dinner in bed or watch TV on your phone before falling asleep. It will make you associate those activities with going to sleep, which will make it hard for you to relax.

1) Keep Your Bedroom Dark If you have a lot of light coming in through the windows at night, try using curtains or shades that keep the room dark so that your body has a natural sense of when it should be going to sleep.

2) Limit Caffeine One way insomnia can develop is if you're drinking too much caffeine during the day and then have trouble sleeping at night because of withdrawal symptoms

4) Establish a regular sleep schedule

Create a regular sleep schedule and stick to it. This includes going to bed at the same time every night, getting up at the same time every morning, and sleeping for 8-10 hours each night.

5) Limit your caffeine intake

Limit your caffeine intake. Caffeine can interfere with sleep and make it more difficult for you to fall asleep. Caffeine stays in the body longer than other substances such as nicotine or alcohol. So, if you're cutting back on coffee or soda, don't drink caffeinated tea after 3 p.m., either. Avoid drinking caffeinated beverages six hours before bedtime, because it can take that long for the caffeine to wear off and for you to get a good night's sleep.

6) Avoid working in bed

Working in bed can take up your whole sleeping space and make it hard to get a good night's rest. If you need to work in bed, do it before going to sleep or after waking up. It's also a good idea not to eat too close to bedtime either. That way, you won't be tempted by the smell of food while trying to fall asleep.

7) Get up and move around during the day

1. Get up and move around during the day. If you are sitting all day long, try taking a break every hour or two and get up and walk around for a few minutes. Movement can help you stay alert, which will make it easier for you to fall asleep at night.

2. Take a nap during the day. Naps can be really helpful for sleep because they can help you take away some of your sleep deprivation from the night before, making it easier for your body and mind to relax at bedtime.

8) Limit your alcohol consumption

Limit your alcohol consumption. Alcohol is a depressant and can keep you up, so try not drinking any more than two drinks a day. It's also important to get adequate exercise, which helps you sleep better. Avoid caffeinated beverages after 2 p.m., and limit or avoid medications that make you feel hyper or jittery before bedtime. If those don't work, talk with your doctor about other options such as taking an herbal supplement like valerian root or melatonin for help getting back on track with your sleep schedule.

9) Don't smoke

1. Don't smoke. Nicotine is a stimulant and can worsen insomnia, while smoking in bed disrupts sleep patterns by interfering with breathing.

2. Don't drink alcohol before bedtime as it can disrupt your sleep patterns and make you more restless throughout the night.

3. Avoid caffeine after noon, which is an addictive stimulant that can interfere with sleep if consumed too close to bedtime.

4. Exercise regularly, but avoid doing so near bedtime as exercise releases hormones that can make it difficult for you to fall asleep soon after working out (though some people find exercise earlier in the day helps them sleep better).

10) Manage stress

1. Exercise for at least 30 minutes a day.

2. Get outdoors during the daytime and get enough exposure to sunlight.

3. Avoid drinking caffeinated beverages after noon or exercising within two hours of bedtime.

4. Establish a regular sleep schedule by going to bed and waking up at the same time every day, including weekends.

. 5. Reduce your caffeine intake; opt instead for herbal tea, especially chamomile, which is naturally calming and soothing, even in small amounts (but avoid it if you're pregnant)

6. Turn off all screens one hour before bed; use your phone's blue light filter or an app like f.lux if necessary (or wear blue-blocking glasses)