12Īlthough it’s perhaps not a good idea to go for a run just before bed, stretching and exercising gently before bed can be incredibly relaxing and bring on feelings of sleepiness.Ī 2016 systematic review on the effect of meditative movement on sleep quality found that exercises like tai chi and yoga have a high success rate of improving sleep quality. This can help to enhance the natural circadian rhythm and help us feel sleepy. When you take a warm bath, it raises your body temperature, then drops it again when you get out of the bathtub. One of the most important sleep cues is a drop in body temperature, so enjoying a warm bath around 90 minutes before bed could help you to fall asleep faster. You should also avoid fatty and spicy foods late in the evenings. Try to avoid eating so late that you are still digesting your food in bed. When you still have to digest a big meal, your body may struggle to switch off. It’s recommended to stop drinking alcohol at least 4 hours before you go to bed. In fact, you are much more likely to keep waking up, develop a headache, sweat, and even have nightmares. While alcohol may make you sleepy and help you fall asleep, it can disrupt your sleep later. Your body needs a full 24 hours to eliminate caffeine, but if you’re going to drink anything caffeinated, it’s best to limit it to earlier in the day. 8Ĭaffeine is a mental and physical stimulant the effect can take around an hour to peak in your body and stay around for 4-6 hours. Nicotine is a stimulant, so it can make it harder for you to fall and stay asleep, so smoking should be avoided completely, or at the very least for no less than 2 hours before bed. When you exercise too close to bedtime, the endorphins your body releases can become yet another barrier to a good night’s sleep.ĭo you have a cigarette before bed to help you relax? However, if it’s got to bedtime and you still haven’t exercised, then it’s better just to try again tomorrow. One study found that when participants with chronic insomnia began regular exercise, they fell asleep up to 13 minutes faster and stayed asleep 18 minutes longer than before exercising. Napping during the day when you have insomnia can further confuse your body clock and make it even harder to sleep at night. It’s best to fight the urge to nap and hopefully enjoy a better night’s sleep.Įxercising during the day is one of the best things someone with insomnia can do to help them sleep, especially if they don’t currently do any (or exercise at night). Short naps during the day are encouraged for some people to help them relax, feel alert and improve their mood, but napping isn’t for everyone. Making changes to your lifestyle, habits and where you sleep can help to improve your chances of falling asleep. If you’re coping with long-term insomnia, we’ve rounded up some tips to help you, along with guidance on when to see your GP. Pay particular attention to steroid medications, some antidepressants, beta-blockers, and other high blood pressure medications. To be on the safe side, always check the leaflet that comes with medications to find out if insomnia is listed as a side effect. Various over-the-counter medications or prescriptions can cause insomnia. Other sleep disorders, such as sleep apnoea, night terrors and sleepwalking, could also be to blame. There are several medical issues or conditions that can contribute to insomnia, like asthma or conditions that cause long-term discomfort. In addition, making sure your bedroom is not too hot, too cold, or too bright may help you get a good night’s sleep. Other factors, such as shift changes at work or jet lag from flying long-haul to a different time zone, may also cause difficulty sleeping. Aiming to go to bed at a similar time every night may help to develop a regular sleep pattern. People with insomnia may find that going to bed at irregular times makes the issue worse. Mental health problems, such as depression, anxiety, or post-traumatic stress disorder, can all contribute to insomnia and can play a part in disrupting sleep. Lying awake thinking about getting to sleep can often cause frustration and anxiety. Many people find it difficult to fall asleep during or after stressful events, from work problems and emotional worries to financial issues and grief. Here are the 4 most common causes of insomnia: Various triggers, including stress, medication, and different health conditions, can cause insomnia.
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