Bottom Science
Do you struggle to get to sleep no matter how tired you are? Or do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock?
Then I’m afraid you might be in the cobweb of insomnia. Insomnia is a very common problem that takes a toll on your energy, mood, and ability to function during the day.
Insomnia is a sleep disorder. Individuals who suffer from insomnia find it difficult to fall asleep, stay asleep, or both. They don’t feel refreshed when they wake up from sleeping.
This can lead to fatigue and other symptoms. Insomnia can be diagnosed as short-term, acute, or long-term, also referred to as chronic.
Symptoms of Insomnia
- Difficulty falling asleep, including difficulty finding a comfortable sleeping position.
- Waking during the night and being unable to return to sleep.
- Feeling UN-refreshed upon waking.
- Daytime sleepiness, irritability, or anxiety.
Diagnosing Insomnia
1) Stick to a Regular Sleep Schedule
Support your biological clock by going to bed and getting up at the same time every day, including weekends.
Get up at your usual time in the morning even if you’re tired. This will help you get back into a regular sleep rhythm.
2) Avoid Naps
Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.
3) Enjoy Caffeine Responsibly
It is generally recommended that you avoid caffeine after noon. When you live with chronic insomnia, this might be really hard to do so try to minimize it to 200-300 milligrams, or no more than 2 cups of coffee.
Decaffeinated coffees are not 100% caffeine free, so don’t be fooled. Energy drinks may not be a good choice.
They have up to 250 milligrams of caffeine per serving and can increase your tolerance to caffeine, meaning you need more and more caffeine to feel the effects.
They also have a lot of sugar and don’t actually provide any more energy than a regular soda.
4) Make Sure Your Bed is Comfortable
It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old.
5) Don’t Smoke
Nicotine is a stimulant. Smokers take longer to fall asleep, they wake up more frequently, and they often have more disrupted sleep.
6) Don’t Overindulge
Too much food or alcohol, especially late at night, can interrupt your sleep patterns.
Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.
7) Avoid Stimulating Activity and Stressful Situations Before Bedtime
This includes checking messages on social media, having big discussions or arguments with your spouse or family, or catching up on work.
Postpone these things until the morning.
8) Get Out of Bed When You Can’t Sleep
Don’t try to force yourself to sleep. Tossing and turning only amps up the anxiety.
Get up, leave the bedroom, and do something relaxing, such as reading, drinking a cup of herbal tea, or taking a bath. When you’re sleepy, go back to bed.
